Running

For How Long Should You Train for a Marathon? If you are thinking about running a half marathon for the first time, one of the first question’s that pops up is ‘how long does it take to train for a half marathon’? This depends on a lot of things. However, in general, training for a half marathon requires at least 3-4 months of dedicated training in order to be race ready. Don’t worry, we’ve considered a buffer period for if you get sick, injured or slammed with work. The key to a successful half marathon training plan for beginners is to make sure you consistently put in enough weekly mileage to get your body accustomed to running for long periods of time. You'll also want to incorporate one to two days of cross-training to help you build your fitness and boost your injury resistance. The highest mileage weeks of your training will be between three and five weeks before your race. In the final two weeks before the half-marathon, you'll want to start reducing your mileage. This is called your ‘tapering’ phase. Setting Goals One of the biggest half marathon training tips we can give you is to set goals. However big or or even small goals can help you stay focused and motivated. Here are some goals you can set for yourself to get started: Enter a Race! Three months away from your big race can seem like an eternity!. This is why you should give yourself intermediate goals. Whether it’s a 5k or 10k, your participation in races will give you practice and help you prepare mentally and physically for the half marathon. Run Continuously Running a suitably challenging distance continuously is a good place to start. Whatever the distance, build up gradually; and once you achieve the target, set yourself a new target distance. Run regularly! By getting some continuity in your run training, your running will improve as your body adapts to the consistent training stimulus. What Should You Buy for Race Day There are certain mandatory things you need for a marathon. To start with, get fitted for a pair of running shoes that are suitable for long-distance running. Get good moisture-wicking running socks and a race day outfit. Make sure you wear your gear on your long training days, so you know that it works for you. It is important that you train with your gear outdoors to mimic the conditions you would face on your race day. A good fitness tracker will help you when you start a training program, as tracking your route and recording your speed, pace and distance will help you improve in your running. Strength Training/Exercising for A Marathon Any half marathon strength training plan should include strength training. Strength training will help you to lower the risk of injury and improve your running economy. Ten to twenty minutes of strength training is effective, especially if you choose compound, functional movements. Diet Plan for Marathon Training It is important to experiment with fueling and hydration strategies that work for you prior to your race day. Your training runs are just as much about preparing your body as they are about finding the fuel and gear that work well for you. Saying that, hydration is a key component of nutrition for runners. As you drink more, it should be balanced with other fluids rich in electrolytes. Your marathon training diet should encompass an appropriately balanced diet of protein, fats and carbohydrates. Protein is one of the major building blocks of muscle. When you run, a lot of strain is placed on your body. After training, protein helps your body recover and gain lean muscle mass. As a source of energy, monosaturated and polyunsaturated fats (aka “healthy fats”) are ideal for runner. Carbohydrates, or “carbs”, have a bad rap in popular media, but as a main fuel source for working muscles, carbohydrates are essential for nutrition. After a workout, your body has depleted a good amount of nutrients and needs to refuel. Providing your body with the right mix of nutrients will allow it to recover quicker to full capacity. Within 30 minutes, runners should eat a well-balanced and healthy meal containing protein, complex carbohydrates, and healthy fats. During the run, aim to consume about 30 to 60 grams of carbs per hour while you are running. Your on-the-run fuel should come from sources that are easy to eat, digest, and carry. How to Recover? Marathon training recovery is crucial to your success in completing the race. Without a proper recovery routine, you're less likely to bounce back after a hard run and be able to put in the prescribed mileage the following day. So now you're wondering, ‘how to recover from a marathon’?  Make sure to check out our Guide to Long Distance Running Recovery.  Active compression solutions such as SPRYNG, will help speed up your recovery by improving your blood circulation, promoting lactic acid flush out, and increasing the oxygen supply to your muscle tissues. Find out more about the science here. 

Most runners agree that running is a rewarding sport that makes you feel better both physically and mentally. In fact, research has proved that running can strengthen your knees, back, and legs, as well as improve blood pressure, and even elevate your mood. However, just like with any other sport, there are downsides to running. A common problem that both beginners and long-time runner’s face, is experiencing calf pain during or after a run. If you find yourself asking “why do my calves hurt after running?”, read on.  Why do your calves hurt while and after running? In order to avoid calf pain from running, it’s important to first understand why your calves hurt during or after a run. 1. Overloading the calf muscles As a runner, you may have heard a litany of motivational sayings like ‘run like there’s no tomorrow’ or ‘never give up’. While it’s great to push yourself to achieve new limits, if you happen to push yourself beyond what your body can handle, your calves will get overloaded, leading to potential injuries and muscle soreness. 2. Skipping Warm-ups Another reason your calves hurt after running can be because of a lack of warm-up or an insufficient warm-up. Without warming-up before a run, your calf muscles will be cold and tight. This will make you vulnerable to injuries and soreness. Warming up with dynamic stretches such as lunges and jumping jacks before a run can increase body temperature and ensure an efficient run. 3. Dehydration If your calves hurt while running, it could mean that you’re dehydrated. Dehydration can reduce blood flow to the muscles, causing muscle cramps. If your calf pain is a result of dehydration, simply drinking water can cause the pain to subside. 4. Improper Running Form Beginner runners with improper running form may notice that their calves hurt while running. In order to avoid calf pain during a run, try to maintain a proper running form by looking ahead, relaxing your shoulders, maintaining a good posture, and avoiding over-striding.  How to Stop Calves from Hurting when Running In order to achieve new limits while avoiding calf pain, you need stronger calves for running. Here are some simple calf strengthening exercises for runners you can try:   1. Calf Raises Stand with your feet together Lift your heels off the ground and stand on your toes. Hold this position for a few seconds Slowly drop down to the initial standing position 2. Jump Rope Equipment needed: a jump rope Stand with your feet together Jump over the rope, landing on your toes (this can strengthen calf muscles for running as it engages the calf muscles with every jump) 3. High Knees Stand with your feet hip-width apart Lift up your right knee to your chest As you bring our right knee back down, quickly lift your left knee to your chest   The Best Calf Stretches for Runners Calf stretches are just as important as calf strengthening exercises for runners. Without stretching your calves before a run, you are more likely to experience pain during or after a run. Below are a few calf stretches you can try. Make sure to do these calf stretches after running during your cool down as well.   1. Standing Calf Stretch Stand facing a wall, making sure that you are a few steps away from it Place your hands against the wall at shoulder level Bring your left foot forward with the knee bent Make sure to keep your right leg straight and both feet flat on the ground Hold for 20 – 30 seconds Switch legs 2. Seated Calf Stretch Sit on the ground with your right leg extended in front of you Lean forward and grab the ball of your foot Gently pull your foot towards your body. You should start to feel a stretch in your calf muscles Hold this pose for 20 – 30 seconds Repeat with the left leg   Recovery Tips After Running RICE (Rest, Ice, Compression, and Elevation) is recommended to immediately deal with pain after a run. Resting will allow the calf muscles time to recover, applying an ice pack on the sore area can reduce inflammation, using a compression device like SPRYNG will help to promote blood circulation to the calves, and elevating the legs can further reduce inflammation. Learn more about RICE here: ‘Leg Pain and Recovery – A Snowboarder’s guide’ blog article.

Finding the perfect gift for runners can be tricky. Even though running may seem like a simple sport that only requires running shoes and motivation, there are so many running-focused equipment to choose from - running watches, running shoes, and even running socks! This can make it difficult to determine what product is worth your money. On top of that, runners can be quite picky: products that work for one runner may not work for another runner. To make your shopping as smooth a process as possible, we have compiled a list of both running-focused gear and non-running-focused gear the runner in your life is sure to love.   Garmin Forerunner 45 While googling what to get a runner, you may have seen this name pop up quite a few times - and rightly so. The Garmin Forerunner 45 is a great watch for runners, particularly beginners, as it is simple and comfortable to use while running or working out. On top of the general features most fitness watched offer, such as allowing runners to check their distance while running, pulse and pace, the Garmin Forerunner 45 allows runners to design a workout routine. Moreover, the Garmin Forerunner 45 does not have to be charged so frequently- once a week is enough. On top of its affordability, the Garmin Forerunner 45 is the best gift for runners. Though the Garmin Forerunner 45 lacks some features other affordable smart watches have like music playback, it is still one of the best gift ideas for runners.   Balega Hidden Comfort Socks Running socks are as important as running shoes for a runner. The right socks can prevent blisters and ensure a comfortable run. Balega Hidden Comfort Socks might just be the ‘right socks’ you are searching for. Its soft fibers, stretchy material, extended heel tab, and ventilation panels help prevent blisters. Moreover, Balega Hidden Comfort Socks wick moisture quickly, preventing chafing and further ensuring a smooth run.   Strava Subscription Another great Christmas gift idea for runners is a Strava subscription. The Strava app, also referred to as ‘the social network for athletes’, acts as a social media platform for athletes, connecting people to individuals who share the same passion for running. The Strava app, which is free, allows runners to track their mileage. But a Strava subscription does more than that: it allows runners to compete in challenges with other runners on the app. A Strava subscription also provides a heart rate and power analysis and allows runners to track every workout and set goals, which will help them measure their progress. You can purchase a one-year subscription for $59.99 as a gift for the runner in your life.   Goodr Running Sunglasses If you’re still undecided on what to get a runner for Christmas, try goodr running sunglasses. Goodr running sunglasses protects the wearer by blocking harmful UVA and UVB rays. These sunglasses are also lightweight and do not bounce when running. Goodr running sunglasses come in many colors, styles, and purposes. For example, ‘Nessy’s Midnight Orgy’ is perfect for running in cold weather, ‘Electric Dinotopia Carnival’ is perfect for running marathons, and goodr’s BFG sunglasses are perfect for people with larger heads.   SPRYNG A runner’s legs take quite the beating while running. After a run (or a workout in preparation for a run), runners are likely to experience muscle soreness and pain. That is why recovery tools are important to athletes. One of the best recovery tools for runners is SPRYNG, an active compression wrap. SPRYNG improves blood circulation, flushes out lactic acid, and increases oxygenation to muscle tissues, helping runners recover quickly. Unlike some other active compression devices, SPRYNG is completely wireless, which allows the wearer to go on about their daily lives while enjoying the benefits of active compression. Moreover, runners can get results very fast. In fact, just 15 minutes of use in one sitting is enough. The buyer also benefits- SPRYNGs are only a fraction of the cost of other active compression devices. With its convenient design, fast recovery mechanisms and affordability, SPRYNG is one of the best running recovery tools to get a runner.  

Long-distance running is a rewarding activity that elevates your physical and mental health. However, prolonged running can lead to fatigue and injuries. That makes us wonder how elite marathoners do it and feel so good about it afterward? Well, the trick is planning out a recovery schedule that suits your fitness level. A good long-distance recovery plan will reduce how long it will take to recover from a marathon. Planning Before heading out on your long-run, plan what you are going to do after the workout. Start with nutrition and post-workout stretches followed by the activities for the rest of the day. Keeping this plan in your mind, or writing your plan on paper, is the first step towards great  recovery. Following a balanced plan will help you reduce leg cramps while running and muscle soreness, allowing you to get back into training faster than usual. Keep reading to find out what a typical plan should look like? Hydration and Nutrition Recovery after general long runs, or marathon training runs should incorporate a good amount of hydration and nutrition. Think of this as fuel to your body. Without proper fuel, the body would not be able to recover quickly. Hydration Even after you finish your long run, your body is still burning essential nutrients. Therefore, your plan should include immediate hydration after you finish. Water, electrolytes, and isotonic gels are just some of the recommended ways of replenishing the lost nutrients. You may not feel the effects immediately, but give it a few minutes and you will start feeling the positive effects of hydration! Nutrition Within 30 minutes of your long run, taking in solids is important for an effective recovery. This does not mean you can ‘junk out’ on whatever food you like. Food rich in fibre, protein, and carbohydrates is the way to go. Oats, fish, chicken, beef, eggs, boiled vegetables, and fruits are just some examples. Taking in the right food will allow for smooth digestion, along with quick replenishment of protein and carbohydrates in the body. This is one of the best methods on how to reduce muscle soreness after running since it repairs damaged muscles, helps in flushing out lactic acid, and aids in maintaining a healthy blood flow. Stretching Having a good nutrition plan can only do so much. Recovery after a 10-mile race, or even after a 7-mile easy long-run requires you to stretch key muscle groups. This helps keep the muscles loose and flush out the lactic acid. Many stretches can be performed after a good long run. However, it is best to focus on the muscle groups that are worked the most. The calf muscles, the hamstring, glutes, IT bands, and hip flexors are the main groups that have to be stretched right after a long run. Always perform these stretches a few minutes after your workout. This is to avoid muscle stiffness and soreness. Make sure you incorporate the use of recovery tools such as SPRYNG to get even better results. Using this muscle recovery tool will help in improving the recovery period of the body. The active compression helps in pumping out pooled blood in the legs, aiding in a healthy circulatory system. This further reduces the swelling in the legs and helps prevent injuries. Recovery Workouts If after doing all that, you are still asking the question ‘how long does it take to recover after a half marathon ?’, it means you have not scheduled a correct recovery workout. In other words, your plan should also include the workouts you are going to do after a good long run. Recovery workouts are important, as it keeps the muscles active, but does not exert pressure on them. A typical recovery workout, especially for a marathon runner, would be a very easy 5-6mile run. Just enough to only maintain the cardiovascular fitness without burning out the fatigued muscles. If you are tired of running, try mixing it up with some easy cycling, or swim sessions, as these are great alternatives for recovery workouts. Remember that your recovery workouts should be based on your personal fitness level and on how you feel. The ideal recovery plan may seem complicated and too much to digest at first. However, the more you do it, the more you will be able to understand your body; and also adjust the plan accordingly. This will result in a faster recovery period for your next long run or race.

Taking part in your first triathlon requires commitment and can be a leap of faith. Whether it is a sprint triathlon, an Olympic distance triathlon, or an Ironman triathlon, you should have the right mentality, the right workout plan, and the discipline, if you want to complete it. Here are some great pointers on how to start training for a triathlon. Essential Gear for a Triathlon The traditional notion of a triathlon is that it is an expensive sport. However, in reality, it is not. In fact, you do not need to have fancy bicycles, aerodynamic clothing, or elite-level running shoes. Your first triathlon goal should be to complete it; not to qualify for a world championship. The following basic gear will easily help you prepare for a triathlon: A swimsuit or swim trunks, goggles, and a swim cap are essential. You could also get some paddles, fins, a pull buoy, and a kickboard if you want to do some drills in the pool; but this is not mandatory. A mountain, road, or hybrid bicycle that fits you. There is no need to have triathlon specific bicycles since these are mainly used by professionals. A pair of cycling shorts, since wearing your usual workout clothing can lead to saddle sores and general discomfort when riding. A pair of shoes that fit you and are comfortable will be ideal. Again, there is no need to purchase elite shoes. Balancing the Disciplines If you have asked the question of how to train for a triathlon, the answer is balance. But, how do you, in fact, create balance? While there are several ways to do this, it mainly depends on your current fitness level and the time you are willing to dedicate. Swim To many first-time triathletes, this is often the most difficult step;  since a majority of the races are done in open water. Moreover, swimming is heavily dependent on a good stroke technique. Even professionals continue to perfect their technique, since a small change could lead to marginal gains or losses. In your case, the best thing to do is to enrol yourself in a master’s swim squad in your locality and consult with the coach. If you are a complete beginner, your coach might be willing to personally train you for a reasonable fee. If you can swim, consult the coach, and let him/her assess you. If you are good, then you might swim with the squad, or you might be given special swim workouts that lead up to the big day. Bike Getting the perfect cycling training can be tricky at times since you need to work on power, endurance, technique as well as hydration. But, with a little bit of trial and error, it is possible to find a balance that encompasses all these elements, while also finding the time to train for running and swimming. Ideally, you should be able to schedule 3-5 cycling workouts that focus on power, endurance, and technique. Hydration is something you will eventually get the hang of - after a few workouts. For starters, it is best to start slowly with an easy 30-minute workout, then slowly increase the duration and the intensity. To make things easy and convenient, try using the Zwift app, as it provides great workouts for beginner triathletes. Your saddle time will increase your confidence and pedalling technique. Run The run is the last segment of a triathlon and is considered to be the most gruelling as you are already exhausted. Beginners should ideally have 2-4 days of run workouts that include long runs, interval training, and brick runs. This too can be planned with the help of Zwift. Start off slow with a run-walk-run workout to get the body to adapt. Brick runs will be new to a beginner triathlete because it incorporates cycling as well. Cycle for at least 30 minutes and run for around 5-10 minutes right after. This helps the legs get used to changing from one discipline to another. Transition Many professionals consider this to be the fourth discipline since the transition between activity can make or break your race. But since you are training for your first triathlon, just getting the hang of the basics is more than enough. After a swim, time yourself changing from swim attire to your cycling attire, and try to reduce the time taken to get dressed. Transition practice from the cycling to running can be done when you are doing brick workouts. Plan for Recovery There is only so much training your body can take. Doing every workout at the same intensity and having inadequate nutrition can lead to fatigue and injury. Thus, the importance of a triathlon training recovery plan. Stretching and Recovery Tools Planning for this is done best while planning out the main workouts. A typical recovery plan would include a good set of stretch exercises after every workout to keep the muscles relaxed and flush out excess lactic acid. You can complement a good stretch session with the use of recovery tools like SPRYNG. The pneumatic compression muscle recovery tool helps in increasing oxygenation of the leg muscles, improving blood circulation, and aiding the overall recovery. In other words, this is perfect for leg recovery after cycling, after running, and even after doing a good kick set in the pool. Hydration This is equally important for recovery. It is as important as the food in-take during and after workouts to help in maintaining the body’s energy. Think of it as fuel. Without the right fuel, the body will perform poorly. But, with the right fuel, it will do wonders. The general rule of thumb for recovery after sprint triathlon training or any other distance training, is to load on carbs and protein-rich food. Such foods replenish the body’s lost nutrients efficiently. This also helps in reducing calf cramps after running and leg problems. Race Day Prepare a plan the day before the big day. Consider the material you want to take on each discipline; what you want to wear, nutrition and your equipment, if any. This will make you more confident and help you avoid race day nerves. When you wake up for the big day, know that you have trained hard and prepared yourself to do it the best you can. All you have to do is execute the plan. Good Luck!

Strength Training If you are a runner, adding strength training to your schedule can be very beneficial to you. It can set you apart from the rest. There are three main benefits of strength training for runners. Prevent injuries – By improving your overall strength, it will help to toughen your connective tissues, increasing your resilience towards injury. Increase muscular power - How to run faster? That is a question on every runner's mind. Strength training helps to produce a stronger force onto the ground so that you run much faster Improve neuromuscular coordination – If you’re wondering how to run efficiently, strength training is the key. It improves your running economy & leaves you with a smoother stride by improving the communication pathways between your brain and muscles. Adding strength training to your schedule 2-3 times a week is recommended to produce the most benefit to you as a runner. Many runners want to know how to run efficiently for long distances. A strength workout that incorporates core movements, would improve your posture and help maintain your running form for longer. This is accomplished by improving your overall stability and control of your movements. This helps you avoid form-errors, like rotating your torso or flailing your arms when you start to get tired, that cost you a lot of energy. A strong core also gives your other muscles a strong foundation to help them work at maximum capacity. So, there you have it! There are many reasons runners should strength-train. And the good news is you don’t need a gym—or any equipment—to get the job done. Read our article ‘The Pandemic has given a window for strengthening for runners'  to find out some great strength training exercises you can do at home. Fix Your Stride To answer your question how to get faster at running, a few adjustments to your running style can reap major rewards when it comes to mileage, injury prevention and speed. Paying more attention to your form will make you a more economical and efficient runner. How to improve running technique? Here’s 4 thing’s you can do to have a more efficient running technique Determine Your Foot Position Studies and experts disagree on what the best foot strike is. It is commonly promoted to land on your forefoot. However, you’ll be more economical if you land on the part of your foot that comes naturally to you. Altering that will only impact your running economy. Improve Your Cadence Cadence is your running rhythm, that is, the number of steps you take in a minute. Improving your cadence should help you improve your stride by helping you shorten it. Better Posture Posture is very important for your running form. Poor posture causes your body to work harder, your muscles to overwork and restricts blood and oxygen flow. Proper Body Positioning Keeping your muscles strong and at the proper place makes your muscles work less so you can run more efficiently. Your arms should be rhythmic and relaxed and should not be swinging back and forth across your midline. Your core should also be held tight to keep your body stable. Recovery Do your calves hurt after running? Well, you’re not alone! There are several home remedies for leg pain after running. We also recommend complementing your home remedies with SPRYNG Active Compression solution, a powerful and effective device to help speed up your recovery and get you back on your feet faster. It does this by mimicking your skeletal muscle pumps that occur after strenuous exercise, the device aids in the return of blood to the heart so swelling and muscle injury is reduced