Minute 1: How much rest should you take on race week?

If a device is giving us trouble, we deploy a sophisticated IT strategy of turning it off and turning it back on. Humans and computers may not be so different, since “unplugging” yourself to rest up before a race can boost your chances of success. But only if you don’t chill too much, according to this new story: “How many rest days should you take the week of your marathon?” Renowned coach Hal Higdon is one of many experts who recommends lowering your training volume by a significant amount before a race. Two weeks out, marathoners can lower their mileage by 25% to 30% and take about two rest days. In the final week, you can reduce volume by an additional 10% to 20%, aiming for as many as 4 rest days. Those figures are based on marathon runners’ needs, but shorter distances will likely require less rest. Regardless of the distance runners should consider doing a shakeout run, according to: “Should You Run The Day Before A Race?” Shakeout runs are short, easy runs before an event designed to keep your blood circulating and your muscle tension appropriately high. The goal is muscle activation, not damage, according to “What Matters (and What Doesn’t) Days Before a Race.” Basically, you shouldn’t expect to improve your fitness very much in the final week before a race, but keeping your muscles active before a competition can help maintain a certain amount of tension. That’s important for avoiding the feeling of sluggishness that often comes during a training break, and to learn more about how to manage muscle tension, check out: “The key to running fast on race day: Muscle Tension.”

#CreativeTension

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Minute 2: These tips can help stave off a sweet tooth

Do you need saving from your craving? Our bodies are hard-wired to seek sugar as a rapid source of energy, but that evolutionary preference doesn’t always work in our favor. Early on in human history, a sugar craving would drive us to forage for fruits and berries, but now that we’ve got easy access to processed foods and added sugars, it can help to employ a few techniques to moderate your consumption. That’s why you may want to try “The 7 Best Drinks To Stop Sugar Cravings.” Our bodies aren’t perfect when it comes to signaling what we want, and sometimes, we misinterpret thirst for hunger. The next time you’ve got a sugar craving, try grabbing a glass of water first to see if it satisfies your urge. If it's the flavor you’re after, infused water may be the solution. Infused water is made by immersing fruits, veggies, or herbs in your water to enhance the taste. As an added bonus, you’ll even get a few additional vitamins and minerals in your cup. Diet isn’t the only way to control sugar cravings, according to: “A Simple 3-Step Plan to Stop Sugar Cravings.” Some experts think that when we experience a sugar craving, our minds are really after a “feel good” chemical. Exercising or going on a brisk walk can release endorphins, boosting our mood without relying on a potentially unhealthy consumption habit. Finally, you might be able to reduce sugar cravings by using less artificial sweeteners, because “Artificial Sweeteners Make You Crave More Sweets: 8 Nonnutritive Sweeteners To Avoid If Possible.”

#SweetNothings

Minute 3: Need more protein in your diet? These food alternatives can help

We often extol the benefits of long, slow runs. They’re the bread and butter of many endurance athletes, but they can get a little stale after months of training. By definition, the Sunday long run is going to be slow and repetitive, but there are steps you can take to add some zest back into your long runs, according to: “How and Why You Should Mix Up Your Long Runs.” You may view a long run as one monolithic block of miles, but elite runner Nell Rojas prefers a bit more variety. She breaks her long runs into 5- or 6-mile segments, alternating between marathon pace and marathon pace plus 60 seconds per mile. Of course, you can modify these times and distances to your liking, but the basic principle of splitting your long runs into slower and faster sections can make them fly by. For some runners, trying to cover a specific amount of distance during a long run can feel like a slog, particularly if it falls on a day where you’re feeling tired or unmotivated. If you can relate, then the solution might be to run for a certain number of minutes rather than miles, according to professional runner and author Tina Muir: “Why Running for Time, Not Distance Might Be Best For You.” Tina writes that running for time removes a lot of the pressure that sucks the fun out of your run. It allows for a more flexible approach where you can slow down if necessary, but still feel a sense of accomplishment when you finish your run.

#SmilesForMiles

Minute 4: Keep your water bottles clean with these tips

Running without hydrating is a bit like taking a road trip without putting oil in your car. It's sure to cause excess friction and that’s why most runners we know are rarely far from a water bottle. Which type of bottle you choose, however, is important according to this new story: “Your reusable water bottle may be a breeding ground for strep and fecal bacteria. Here’s how to keep it clean.” Water bottles offer the trifecta of bacteria breeding conditions: moisture, contamination, and warm temperatures. Not only that, but it's common to simply rinse them out, rather than doing a proper deep clean. All that amounts to a high risk of bacteria formation, but luckily, there are a few simple tips that can solve the problem. First, rinse your bottle after every use, and aim to do a proper cleaning with soap and a bottle brush about once a week. Be sure to let your bottle dry completely after being washed as well. You should avoid storing your bottle in a warm place like a car for long periods of time, as heat can accelerate bacterial growth. Finally, avoid putting liquids other than water in your bottle, as the sugar and other ingredients can act as fuel for bacteria. Now that you know how to take care of them, you may want to consider picking up one of “The 8 Best Water Bottles of 2024” according to Wirecutter.

#BottleService

Minute 5: Quick Intervals

• They say it’s the space between the notes that make the music. In a similar fashion, you might say that it’s the space between the sets that make the workout. In fact, altering the amount of time you rest between sets can be a powerful tool to shape the outcome of your exercise. If you want to increase the versatility of your exercise routine, you should read: “Here's How Long You Should Rest Between Workout Sets.”

• 100 years ago, off-road running was an official Olympic discipline, but those days are long gone. Trail running has had quite the year, though, with Jasmin Paris’s historic finish at the Barkley Marathons and Russ Cook’s run across Africa. Now Merrell and their team of runners are capitalizing on this attention, because: “Merrell backs bid for trail running at future Olympic Games.” Yes!

• When folks are struggling with their diet, the first course of action is usually to cut things out. But what about something as simple as rearranging the order in which you eat things? That’s called food sequencing, and believe it or not, it can have a surprisingly big impact on the way our meals make us feel. Read this to find out: “Why Your Breakfast Should Start with a Vegetable.”

Minute 6: Daily Inspiration

On the first day back at work after a marathon, runners have earned the right to wear their finisher medal and collect pats on the back. All those athletes would never have made it to the finish line, however, without the thousands of volunteers required to produce the race. They rarely get the fist bumps in the office, but sometimes they make heroic contributions beyond just handing out water cups. @caitlynmiller_fit shared a powerful story about how she hit the wall during the very warm conditions at this year’s Boston Marathon, and just after she crossed the line, she began staggering and looked as if she was about to faceplant. Not on the BAA medical team’s watch! To see one doctor’s remarkable catch, check out Caitlyn’s video below, along with a brief recap of her struggles.