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How the pool can make you a better runner

How the pool can make you a better runner

Also today: Follow fitness tips from these Olympians

June 28, 2024

Minute 1: Make the pool your #1 summer training tool

Now that North American heat waves keep wiping out afternoon running plans, there’s no better time for runners to dive into the pool for some cross training. You may think that swimming and other water-based training methods are best suited to triathletes, but there are a lot of reasons “Why Runners Should Spend Time in the Pool.” Unlike running, most waterbound activity is very low impact, making it a valuable tool to lower your risk of overuse injuries. That’s partly why aqua jogging is a go-to exercise for runners who are recovering from injury or aiming to minimize the strain on their bodies. For a look at how it’s done, watch “Aqua Jogging for Runners.” If you want to mix things up even more, you can swim laps using your style of choice. If you need a refresher on proper technique, you can find video demonstrations in “The Swimming Workout Guide For a Shredded Summer Body.” How you train with swimming is important, but so is where you train, according to “How Swimming Workouts Can Make You A Better Runner.” The ending section of that article mentions how you’ve got the choice between pools and open bodies of water to do your training, and both come with a unique set of benefits and challenges. Pools are similar to treadmills for runners, since they offer a predictable and controlled environment that allows you to dictate the pace. Open bodies of water like an ocean or lake can have waves, currents, and other factors that cause your swimming to become more engaging. That added challenge can improve the quality of your workout, but be sure to brush up on your swimming safety before heading into the deep end.

#SplashAndDash

These Shoes Help You Avoid Running Overuse Injuries

Minute 2: Follow fitness tips from these Olympians

The Olympic Games are only about a month away, meaning the athletes are as sharp as they’ll ever be. It won’t be long before they’re delivering awe-inspiring performances on the highest stage, but we don’t need to wait until then to learn from these competitors. If you want to borrow from what they’ve discovered in the leadup to their events, you can read: “The Top 10 Fitness Tips of Summer Olympians.” Tae Kwon Do Athlete CJ Nickolas says that power comes from simple, fundamental moves that build core and hip strength. He pairs cable crossover rotations with raised leg holds to improve his ability to generate force and stability. Triathlete Morgan Pearson has bumped up his long runs to between 17 and 18 miles, and he also includes consistent interval workouts in the leadup to Paris. That specific approach and distance works for an Olympic level athlete, but most of us should probably dial it back if we want to follow his approach. In fact, performing long runs with too much intensity is one of the most common ways training goes wrong, according to this new story from Marathon Handbook: “How You're Screwing Up Your Long Runs (& How To Get It Right).” Combining speed and endurance work has the potential to wear you out quickly, but some runners have found success by doing an intense long run once every three to four weeks.

#LetTheGamesBegin

OneSkin Topicals are formulated to promote healthy aging

Minute 3: Headphone Review: Beats Fit Pro ($199)

Coach Trax seems to consider her headphones to be just as important to a successful run as her shoes. In the same way that most of us won’t leave home without our phone, she won’t train or race without upbeat tunes cranking in her ears. Rebecca has already reviewed five different headphones for us and she’s not afraid to be critical of well-known brands. (Sorry, Bose.) Previously, the Jabra Elite model was her favorite, but there’s a new gold medalist as of this week. The highlights of her review are below, but for the full story, check it out on our website.

Summer running is my favorite. I’ll take the heat over the cold any day. I’m obviously running with music in any season, but in the summer, when sweat is a notable factor, I want a pair of headphones that stay snug in my ears no matter what. At this point, I’ve tested several pairs and while I do have a favorite in this group of five, I couldn’t help but wonder if there was a better choice when it comes to running in the heat. And, thus, my search for the perfect pair of wireless headphones continued. Which brings us to my sixth pair in this quest, the Beats Fit Pro - True Wireless Noise Canceling Headphones. The Beats were written up in both Runner’s World, where they were touted for their good sound quality, and the New York Times Wirecutter Newsletter, where they were picked as one of their four favorite choices for working out in general. Having never tried this brand, I was eager to give them a spin.

A quick reminder that I have worn every pair I’ve tested for a minimum of 50 miles. I have made an effort to try them in as many different types of weather as possible and for multiple types of runs. I wasn’t able to try these out in the bitter cold or in a snowstorm, but thanks to the New England spring weather, I was able to test them in most other conditions including 40s and windy, pouring rain, and high heat and humidity. I have worn them for long runs, track work and on the trails. I will be honest and tell you that prior to testing the Beats, I thought I’d found my perfect pair with the Jabra Elite. But, alas, this is no longer the case. And here’s why.

QUALITY

I’m admittedly not a quality expert, but having now tried upwards of 10 pairs of headphones, I can honestly say that these are rock solid. They are neatly packaged in a lightweight, square-shaped case that I wouldn’t necessarily run with but will happily carry in a pocket when I’m on the go. They are IPX4 water resistant, meaning they can get pretty wet (think splashes and light rain) with no issues, which is extremely important for summer running as I’m a big sweater and also like to pour water over my head before workouts and races. I don’t want to be worrying if these are going to conk out if they get water in or on them, something that has indeed happened with other models. So far, the Beats Fit Pros have not let me down. Fully charged, they give you six hours of listening time on their own and an additional 24 when the case is charged up. This is more than most and another huge plus for me as I’m one of those people who often forgets to charge their devices. (I know, I’m working on it.) They were super easy to set up right out of the box and I was pretty smitten from my first time using them. They also come in a variety of colors which is a fun option for those who care about that stuff. Since I started testing these they have become the pair I reach for the most and their high quality has a lot to do with that.

OVERALL GRADE: A+

I have legitimately found nothing wrong with these headphones. I suppose this could change but I’m feeling pretty optimistic that these are a sure thing. At $199 they are on the higher end of the price spectrum but they are worth every penny as far as I’m concerned. So, yes, these are now at the top of my list. I’ll be shocked if I find a better pair. But then, I do love a good challenge.

Again, for the full review of the Beats Fit Pro, click here to see it on our website.

#EarCandy

Minute 4: Shoe Review: Nike Pegasus 41 ($140)

Shoe reviewer Brian Metzler has been out in Oregon for the U.S. Track & Field Olympic Team Trials this month, so it seems appropriate that he has chosen a “local brand” for this week’s review. The Nike Pegasus 41 receives strong marks from Brian since it is a versatile and proven addition to any quiver. We’ve included the highlights of Brian’s review here, but be sure to check out the full analysis on our website to learn more.

The Nike Pegasus is probably the best-selling running shoe of all-time. There’s no way of really measuring that, but I’m sure Nike has the data to back it up. The original Pegasus debuted in 1983 as a modern everyday trainer that combined an EVA foam midsole and Nike’s innovative Air cushioning system. (The Air midsole concept debuted a few years earlier in a shoe called the Tailwind, but it took several years for Nike to perfect the manufacturing process. When the Pegasus debuted near the start of the second decade of the original running boom, it became a hot seller.)

However, the Pegasus is also probably a shoe that’s gone through more changes over the years than any other shoe ever made. Although Nike has continued to make both small and radical changes to the Peg, the one thing that’s remained constant is that it’s always been a versatile everyday trainer for a wide range of runners. The new Pegasus 41 ($140), which debuted two weeks ago, fits that mold, too, even though it’s gone through some big modifications since the 40th anniversary shoe was released just a year ago. I’ve run about 150 miles in two different pairs of the Pegasus 41 so far (and I’ve run in the majority of the Pegasus models since the first one!) and I still find it to be one of the easiest shoes to recommend to both new runners and advanced runners alike. Even though it’s not exceptional in any one category – comfort, responsiveness, speed, etc. – it does most things very well. It’s not a bargain-priced shoe (and yes, it increased $10 this year) but you get a lot for the price.

Why It’s Great: It’s great because it can be a do-everything shoe if you want it to be – making it an especially good choice if you’re trying to keep to a budget. If you’re a new runner or novice runner, you can use this shoe for almost anything you want to tackle – long runs, easy runs, and even some moderately up-tempo workouts. It’s a durable shoe with enough cushioning and comfort to be a workhorse trainer and long run shoe. But its combination of flexibility, a narrow footprint, and moderate responsiveness allow for higher cadence running. It’s very agile, fairly light – and it’s a shoe that runs lighter than its spec weight might indicate – and bouncy enough to have a quick-rebound sensation that allows it to run at faster paces when necessary. It won’t necessarily excel at fast repeats on the track, but I’ve found it to be an ideal shoe for variably paced fartlek workouts on the roads and moderately long runs at progressively faster paces. It’s not necessarily a shoe that will take you to the next level in your running – there are plenty of other models that can do that – but it is a good tool for moderate weekly mileage and consistent running.

Those are Brian’s highlights of the new Nike Pegasus 41, but for the full story, you can check it out on our website.

#LocalHero

Minute 5: Quick Intervals

If you decide to treat yourself to a pair of those Beats headphones, Coach Trax reviewed in Minute 3, she has a perfect new tune to break them in: Today's song is "Hey Jane" by Leaving Irene. I'm just going to come right out and say this one isn't gonna make the walls shake as it's a bit mellower than my usual picks. That said, it's a pleasant, upbeat gem that will likely put you in a good mood as it sinks in. Ideal for your warm up or cool down or to pop up in the middle of your easy, long run. As we know, beautiful things often stem from loss and this EP, "Basement Springs' is definitely one of them. Cousins Rocco and Jake DeRosa formed Leaving Irene in 2023 after the passing of Jake's dad (Rocco's uncle); using it mainly as a way to process the grief and heavy emotions that went along with their shared loss. I'm really enjoying all four songs on the album and am hoping we'll hear more from these guys in the future. I love how things come together like this, unexpectedly, perhaps, but potentially leading to something wonderful that all of us get to enjoy. You can find it on Apple Music here or on Spotify here. #TurnItUp
As runners, most of our exercise focuses on us moving around and staying light on our feet. However, there’s a another side to the equation of athletic performance, and that’s stability. Building your stability can lower your risk of injury, hone your brain-body connection, and more. If that sounds good to you, then you should try out the: “7 Stability Exercises to Help You Build Functional Strength.”
For several years now, runners have debated the merits of supershoes, asking if they’re elevating or hindering the sport. Unlike last night’s Presidential debate, there are solid points made on both sides, and perhaps one of the most important perspectives in this discussion comes from countries like Kenya, where a lot of the top talent originates. That’s one of the many places Jonathan W. Rosen traveled to better understand how this new technology is impacting athletics, and you can read his fascinating story in: “Supershoes are reshaping distance running.”

Minute 6: Daily Inspiration

You have probably been told since middle school gym class that static stretching is the right approach to preventing injury and improving recovery in tight muscles. Those claims have been called into question by several studies, however, leaving us scratching our heads and wondering what to do when we’re sore and need relief. Well, Coach Stefan Duvivier, aka @airduvi, has one potential solution: conscious reactivation of your muscles. In a recent clip, he demonstrated how holding a lunge position until his legs were shaking allowed him to relieve tension in his sore groin muscle. That may sound counterintuitive, but Coach Duviver explains that soreness often occurs because a muscle isn’t firing the way it should. Moves like the one he demonstrates below can properly integrate a rogue muscle with the rest of your body to allow for more harmonious movement. Check out his technique here: