As fall brings cooler weather and exciting races, runners often ramp up their training. But while increasing mileage is key, rest days are just as important to staying strong and injury-free. Understanding the role of rest days can be a game-changer. So, what exactly are the benefits of incorporating rest days into your schedule? Here are some points to consider:
Rest Days Aid in Muscle Repair
Recovery days allow your muscles to repair and rebuild, making you stronger for future runs. 
Prevent Fatigue and Injury
Skipping rest can lead to burnout and injuries, hindering your progress.
Frequency of Rest Days
While every athlete is different, 1-2 rest days per week is a good baseline. Listen to your body - take more rest if you’re sore or overly tired.
Active Recovery Options
On rest days, you can consider low-impact activities like walking or yoga to promote blood flow without strain
Rest in the Taper
As race day approaches, rest becomes essential to allow your body to recover and perform at its best.
Post-Race Recovery
After the race, give yourself time to rest before resuming training to avoid injury.
Rest is Part of Progress
Rest days are not a setback; they are a vital component of a successful training plan.
Rest Promotes Super Compensation
This is when you observe a number of physiological benefits from the stress of training such as increased heart stroke volume, improved blood chemistry, pervasive capillarization, other cellular adaptations. In other words, after you stress the body with workouts and long runs it is in recovery where your body says “I have to build myself up for the next run”.
By balancing rest and training, you’ll stay injury-free and strong, setting yourself up for success on race day.
Running in the summer heat requires you to pay extra attention to your hydration strategy. To help you maintain your energy levels, we've rounded up some of our favorite products:
1. Nuun Sport Electrolyte Tablets
NUUN tablets are a convenient way to ensure you're getting electrolytes without excess sugar. They dissolve easily in water to provide a quick and delicious solution.
Coaches favorite flavors: Strawberry Lemonade, Tri-Berry
How to use: Drop one tablet in 16 ounces of water. Ideal for drinking during or after your run.
2. Skratch Labs Sport Hydration Mix
Skratch Labs prides itself on using real fruit for flavoring, ensuring a natural and refreshing taste. This hydration mix balances electrolytes and carbohydrates for optimal hydration and energy.
Coaches favorite flavors: Lemon Lime, Pineapple
How to use: Mix one scoop with 12-16 ounces of water and consume during activity.3. Vital Proteins Hydration + Collagen
This product uniquely combines hydration with collagen peptides, which can support joint health - a great benefit for runners.
Coaches favorite flavors: Lemon Lime, Tropical Blast
How to use: Mix one stick pack with 12-16 ounces of water, ideal for post-run recovery.4. Liquid I.V. Hydration Multiplier
Liquid I.V. offers a range of electrolyte drink mixes for different occasions, such as sugar-free energy, immune support, gut health, and sleep.
Coaches favorite flavors: Cotton Candy, Pina Colada
How to use: Mix one stick with 16 ounces of water and drink as needed for rapid hydration.5. Coconut Water
Coconut water is a natural electrolyte powerhouse, perfect for rehydrating after a long run.
Coaches favorite flavors: VIta Coco Coconut Water - Pineapple, VIta Coco Coconut Water - Mango
How to use: Open and sip! :)
These drink options from trusted brands provide the necessary benefits to keep you running at your best.
The goal of a training plan: To take you from where you are, to where you want to be. 
A good training routine encompasses fitness, mental focus, and good habits that get stronger with each week. First, you start to build a foundation, or base, that will hold up and support the entire pyramid. From there, the focus is to consistently meet your daily goals as you progress towards the peak. With each run, you train your body and mind to handle the workload, and you adapt your lifestyle and schedule to support your daily efforts.
Ultimately, your pyramid will be completed in the peak week, which is your final goal of the training cycle. To accomplish this, the Runcoach vV02 algorithm helps you along the way with pace and workout adjustments as you progress. The goal of this training philosophy is to keep injuries away with appropriate stress and recovery.
The ability to train consistently, and without injury, always results in higher fitness and better mental focus.
With a well constructed pyramid, you will be ready for whatever race day brings.
Modified by Cally Macumber
Running in hot weather brings challenges that can test the most dedicated runners. The sun, humidity, and increased fatigue can make it difficult to stay positive. However, with the right mental strategies, you can conquer the heat and enjoy your summer runs. Here are some tips to help:
1. Adjust Your Expectations
Understand that running in hot weather is more demanding on your body. Your pace may slow down, and that's okay. Instead of focusing on your speed, concentrate on the effort you're putting in. 
2. Set Small, Achievable Goals
Breaking your run into smaller, manageable segments can make the task seem less daunting. Instead of thinking about the entire distance, focus on reaching the next landmark or completing the next mile. Celebrate these small victories along the way to keep your spirits high.
3. Stay Hydrated and Cool
Proper hydration is so important. Make sure you're well-hydrated before, during, and after your run. Additionally, find ways to stay cool, such as running in shaded areas, wearing light-colored clothing, or using a cooling towel.
4. Visualize Success
Visualization is a powerful mental tool. Before your run, take a few minutes to visualize yourself running strong despite the heat. Picture yourself finishing your run with a sense of accomplishment. This mindset can boost your confidence.
5. Practice Positive Self-Talk
Internal dialogue plays a significant role in your performance. Replace negative thoughts with positive affirmations. Instead of thinking, "It's too hot, I can't do this," remind yourself, "I am tough, and I can handle the challenge."
6. Run with a Buddy
Running with a friend can provide a morale boost - distracting you from the discomfort, helping to keep your pace steady, and offering encouragement when you need it most. If you don't have a running buddy, consider joining a local running group.
7. Embrace the Experience
Shift your perspective and appreciate the opportunity to push your limits. Every run contributes to your overall progress and resilience!
By adopting these mental strategies, you'll not only survive the summer heat but you’ll thrive in it!
Written by Neely Spence Gracey
Updated by Cally Macumber
Fitness is built by introducing stress (training) to your body.
Your body initially freaks out (why running feels so difficult at the beginning of training), but it learns to adapt. The adaptation is a result of the stress+recovery=fitness equation. Without a proper recovery, your body cannot gain the intended fitness, thus, injury, illness, and burnout may occur. Today, we share some tips on recovery that will help you build your desired fitness and see results!
Recovery starts within your runs. In the summer, you will need to plan water/fluid stops to keep your hydration game strong. Drink sops while running will help keep your body happy and far away from dehydration issues. This practice will allow you to feel stronger mid run, and recover more quickly post run.
Post run recovery begins with fluids too. A simple 10 minute recovery program looks like this:
Sip fluids with carbohydrate and electrolyte (a recovery drink with protein is great too)
Start a short active stretch routine:
Understand the pros of protein synthesis. Your body can only absorb and utilize 15-20 grams of protein at a time. Instead of over indulging on protein in one sitting, try spacing it out in 4-6 doses per day with your final protein snack just before bedtime. One cup of greek yogurt, 3 ounces of meat, fairlife milk, protein supplement, some cereals, or a smoothie are all good options. If you have protein in your system right before bed, your body can actively use it during the peak recovery that occurs with sleep!
There is huge benefit to a routine when it comes to sleeping. Develop a routine that works for your schedule that allots minimum of 8 hours of sleep per night. If you have a set time you start getting ready for bed, you will have better time management throughout the day, resulting in less procrastination and other stress inducing habits. Sleep is when your recovery hormones are at their highest and are working hard to make you stronger, fitter, and closer to your goals.
Happy training, and more importantly, happy recovery.
Whether you're lounging by the pool, enjoying a cool night on the porch, or taking a break between training sessions, a book is a great way to find some extra motivation! Check out our curated reading list:
"Born to Run" by Christopher McDougall
This book explores the secrets of the Tarahumara Indians, known for their long-distance running abilities. McDougall dives into the science and spirit of running.
"Run Fast. Eat Slow." by Shalane Flanagan and Elyse Kopecky
Olympic marathoner Shalane Flanagan and chef Elyse Kopecky share their favorite recipes designed to fuel runners. This book combines the joy of cooking with practical advice on how to nourish your body for optimal performance.
"Running with the Buffaloes" by Chris Lear
This book follows the University of Colorado's cross-country team through a season of triumphs and challenges. Lear captures the dedication and intense training that drive competitive running.
"Let Your Mind Run: A Memoir of Thinking My Way to Victory" by Deena Kastor and Michelle Hamilton
Olympic medalist Deena Kastor shares her journey of mental transformation and how positive thinking played an important role in her running success. Her story is a motivational guide to the power of the mind in sports and life.
"Choosing to Run: A Memoir" by Des Linden and Bonnie D. Ford
Choosing to Run is an inspirational memoir from Boston Marathon winner and Olympian Des Linden, sharing her personal story and what motivates her to keep showing up.
"Finding Ultra" by Rich Roll
Rich Roll’s memoir talks about his transformation from an unhealthy middle-aged man to an elite ultra-endurance athlete. His journey of physical and mental resilience serves as a testament to the potential for personal change and achievement.
“Barn Boots to Running Shoes” by Nancy Kelley
Nancy Kelley, a longtime Runcoach customer, takes you through her experiences of training horses and then ultimately becoming a runner in this pervasive story about her journey.
"Marathon Woman: Running the Race to Revolutionize Women's Sports" by Kathrine Switzer
Kathrine Switzer, the first woman to officially run the Boston Marathon, shares her story of breaking barriers and advocating for women in sports, a must-read for anyone looking for inspiration.
The adjustment to heat training is not easy, and not always fun either. We want to share some ways to help summer training not be entirely miserable, and, you may find you even gain more fitness along the way thanks to the added stress heat puts on your body!
1-RUN EARLY: Set yourself up for SUCCESS by running first thing in the morning. It is way easier to wake up, run early, and get it done, than to have life get in the way and you're left trying to force a run in the heat or after a long day.
2-HYDRATE: We recommend waking up at least 30 minutes before you head out for a run to consume 12-24oz of electrolytes. If you have a long run or a hard workout, get creative with your options during the run... know where you can stop every 2-4miles to get a drink, leave a bottle and run a 2-4mile loop or out and backs, carry a bottle, or have a friend/significant other bike with you to provide fluids. More tips on hydration here.
3-ADJUST: Recognize that heat is an additional stress on your body. You should not expect to hit the same splits as you could on a cool day. Slow down, focus on effort vs pace. Add in an extra minute of two of recovery in between intervals or pause tempos to dump water on your head and to get a drink. Cut the long runs back a mile or two or find locations more suitable for hot weather that can provide more shade, and listen to your body if you start to feel dizzy or over heated... be smart! You can also do your quality sessions on the treadmill if you want to stick to paces and build confidence.
4-RECOVER: To help boost recovery after a hot run, take a cool shower, get in the pool, or put your feet in a creek to bring the core temperature down. You will find this strategy will prevent you from feeling so zapped the rest of the day. More recovery tips here to help you reset after a hard day of training.
5-REHYDRATE: After a hot workout, you will be in the hole in terms of hydration. Spend the first 30 minutes post run being sure to get in a lot of fluids. I recommend an electrolyte mix because something with flavor is more appealing and it will help you get caught up on your hydration needs. Rehydrating after a workout in the heat is critical to ward off cramps, injury, and allows the body to be ready to run again tomorrow!
6-REFUEL: It can be tough to eat after a workout in the heat. The belly often feels icky, but replenishing is very important to reap the benefit of the workout you just put your body through! Try greek yogurt, fruit, a smoothie (Summer Smoothie recipe!), kombucha, coconut water, or protein shake. These liquid calories are easier on the stomach and your body will be able to start the recovery process once you get some fuel in the tank. Interested in nutrition for runners? More info here.
We hope you can use these tips to help you crush your training this summer, please reach out if you have any follow up questions!
Edited by Cally Macumber
As someone who has competed in many races throughout the years and learned valuable lessons along the way, I'm excited to share my top 5 do's and 5 don'ts for training effectively and avoiding common mistakes:
Do's:
Do Set Realistic Goals:
Whether it's completing your first race or setting a new personal record, make sure your goals align with your current level of commitment and fitness.
Do Follow a Structured Training Plan:
A structured training plan helps you to adequately prepare for race day. Talk with your coach and build a plan that suits your fitness level, schedule, and goals.
Do Listen to Your Body:
Pay attention to signs of fatigue or pain, and don't ignore it. It's better to take a day off or scale back than to risk an injury that could sideline you for weeks.
Do Practice Your Fueling Strategies:
Practice your race day nutrition and hydration strategies during long training runs to find out what works best for you. Experiment with different foods, gels, and drinks.
Do Focus on Recovery:
Make sure to prioritize sleep and activities such as foam rolling and stretching. Give your body the time it needs to repair after hard workouts. Enjoy your Easy & Off days!
Don'ts:
Don't Overdo It:
One of the most common mistakes runners make - avoid the temptation to increase mileage or intensity too quickly. Build gradually to reduce the risk of injury and burnout.
Don't Skip Cross-Training:
Incorporate activities such as cycling, swimming, or yoga to improve overall fitness, prevent injuries, and enhance recovery.
Don't Neglect Strength Training:
Introduce exercises that target key running muscles, such as the glutes, hamstrings, quads, and core, into your weekly routine.
Don't Ignore Rest Days:
Use rest days to allow your body time to repair. Don’t squeeze in extra runs on rest days, and prioritize relaxing instead.
Don't Compare Yourself to Others:
Every runner's journey is unique, and it's important to focus on your own plan rather than comparing yourself to others. Celebrate your own accomplishments and progress!
