Minute 1: How runners can improve metabolic flexibility

Just like racing in motorsports, runners need to be able to “switch gears” to find success. Being able to adapt between slow and fast running is important for executing a smart training plan, and you can’t do that without metabolic flexibility. What’s that, you’re asking? The answer can be found in “Boost Your FTP by Mastering Metabolic Flexibility.” Essentially, metabolic flexibility refers to your body’s ability to switch between fuel sources. Depending on the rate at which we’re burning energy, the body will use either carbs or fats to power your movement. For slow, long-lasting energy, the body needs to burn fat, but you’ve got to develop those cellular pathways through your training. Prior to low intensity exercise, eating a meal high in fat will signal your body to use it as a source of energy. The more your body uses fat as energy, the more efficient it will become in doing so. Better athletic performance is only one of many benefits an increased metabolic flexibility can bring, according to “Metabolic Flexibility: Everything You Need to Know to Get Started.” Studies suggest that those with greater metabolic flexibility have better weight maintenance, energy levels, improved sleep, and more. It can also help your body manage blood sugar and insulin levels, which is helpful for avoiding energy spikes and crashes throughout your day.

#MetabolicMastery

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Energy to Run On

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Minute 2: Struggling to stay in zone 2? Running in a group may help

Usually, our goal is to bring you advice on how to run faster, but anyone that’s up to date on the latest training trends will know that sometimes, you’ve got to run slow to race fast. That’s why “Social running is all the rage—here’s why it’s good for you.” One of the biggest advantages of running in groups is that it can help to moderate your pace. Instead of being laser focused on turning in a quick performance, you might be doing a little chatting and joking around. That’s exactly what we’re looking for, because it will allow you to pass the “talk test.” That’s when you set the pace according to an intensity level that allows you to hold a conversation without losing your breath. It’s a clever way to keep you at or below zone 2 heart rates so you can develop your aerobic system without overworking your body. While we’re on the topic, we should mention there’s more than one way to use the talk test: The Talk Test: How To Use It In Your Training. The talk test can help you dial in the right pace for moderate and high intensity running as well. For example, if you’re looking to run a hard workout, you should only be able to get a couple words out before needing to catch your breath. Using the talk test can provide you with immediate feedback without the need to rely on gear like fitness trackers or heart rate monitors, so it’s a solid way to lessen your dependency on tech while you run.

#WalkAndTalk

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Embrace the thrill of cycling alongside the breathtaking backdrop of Maryland’s eastern shore. Select between the 63-mile or 100-mile level terrain routes for a registration fee of just $100. Your registration covers perks such as access to the Tour De Shore reception, bib/bike/helmet numbers, event tee, SAG support, and first aid, refreshments at rest stops, and entry to the Post Ride Lawn party!

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Minute 3: Bone broth is good for more than just skin health

They say you are what you eat, so it should come as no surprise that adding bone broth to your diet can improve your bone health. There’s a growing body of evidence to suggest that the collagen found in bone broth is excellent for your bone, skin, and joint health, but did you know the benefits don’t stop there? Today, we want to shine the spotlight on “The 5 Health Benefits of Bone Broth You Need to Know.” Athletes should consider adding it to their diet thanks to its high protein and electrolyte content. Bone broth contains about 10 grams of protein per cup, making it one of the more hearty broths around. It also contains sodium and other electrolytes that make it well suited for a hydrating post-run meal. Beyond that, studies have shown that bone broth has a lot of potential as an anti-inflammatory food. Bone broth contains zinc, selenium, and manganese, which can all help to lower your inflammation. It’s important to have strategies to fight inflammation beyond the use of NSAIDS, according to “What Every Runner Needs to Know About Inflammation.” Ibuprofen and other anti-inflammatory drugs have been shown to interrupt the healing and recovery process that occurs after exercise. Instead, living a lifestyle that promotes the control of inflammation levels, rather than shutting it on and off with medication, will allow you to strike a balance between comfort and speed of recovery.

#CutFromADifferentBroth

Minute 4: On’s Cloudboom Strike is an innovative, versatile and fast racing shoe

You can always count on shoe reviewer Brian Metzler to offer deeper insight than just about anyone in the industry. This week is no exception, as he’s got his hands on the new Cloudbloom Strike from On. They’re a Swiss company with an unorthodox approach to footwear, and an unlikely hit among the running community. To understand what makes their shoes stand out among the rest, you can check out Brian’s full review on our website. For now, enjoy this sneak peak of his thoughts below: 

No matter how you slice it, On Running has come a long way in the past several years. Since its inception in 2010, the Swiss brand has always focused on three things that have set it apart: innovative midsole cushioning, a clean, almost postmodern aesthetic, and, of course, running performance. The first two were relatively easy to come by as it turned heads with its unique formulations of its original tubular CloudTec cushioning systems and its avant garde upper designs. But moving the needle on running performance was a little bit more difficult, if only because several other brands began taking shoe technology leaps and bounds since 2017 with carbon-fiber propulsion plates and next-generation midsole foams.

On began making advanced race-day shoes in 2018 and eventually refined the carbon-plated Cloudboom Echo into a proper marathon racing shoe. (U.S. Olympian Jake Riley wore a version of the Cloudboom Echo in the Tokyo Olympic marathon in 2021.) On’s continued push for innovation could be seen on the feet of Hellen Obiri as she won the Boston Marathon in 2023 wearing a pair of On CloudTri prototype shoes and won it again this year wearing a pair of Cloudboom Strike LS prototypes with a snug-fitting, 3D-printed laceless upper and collar. Both shoes were approved by World Athletics (which limits shoes to a 40mm max stack height with a singular propulsion plate) but neither has been released to the public. 

Obiri will wear an updated version of the revolutionary shoe she wore in Boston this year while running the Olympic marathon on August 11 in Paris. On is expected to officially unveil that shoe on July 15 (likely with a very high price tag and very limited availability), but in the meantime, it is releasing the Cloudboom Strike today (July 5) as a high-end racing super shoe engineered for a wide range of distances. I’ve been running in a wear-test sample of the Cloudboom Strike for the past month, and my initial takeaways are that it’s an interesting, versatile and very high-performing shoe. As much as I’m eager to test out the forthcoming Obiri pro model, I’m pretty content with having the Cloudboom Strike in my quiver for the rest of the summer.

What’s New: The Cloudboom Strike is a brand new maximally cushioned road racing super shoe built around an innovative new construction. The carbon-fiber propulsion plate is embedded into the bottom outsole/midsole chassis, while a thick removable interior Helium Hyperfoam foam midsole layer offers complementary cushy responsiveness from a firm interior “bounceboard.” That unique two-part construction maximizes the stack height of the Helium Hyperfoam layer and allows it to deliver optimal energy return and efficiency while still keeping the shoe within the regulatory framework of the World Athletic specs for elite runners. (The fact that it has a removable midsole is irrelevant; what’s important is that it’s independent of the chassis.) The upper is a very breathable one-piece, semi-transparent mesh with a molded heel and integrated tongue that provides comfort and fit in targeted anatomical zones, while minimal outsole rubber segments keep the shoe as light as possible with sufficient traction.

There’s even more details to be found on our website, so check out the full review if you’re considering picking up a pair of Cloudbloom Strikes for yourself.

#GoingOnStrike

Minute 5: Quick Intervals

• Whenever our running playlist is in need of a refresh, we turn to Coach Trax’s recommendation to get some pep in our step: Today's song is “HUMAN” by Until The Ribbon Breaks. The group, often referred to as UTRB, is the brainchild of singer/songwriter Pete Lawrie-Winfield from Cardiff, Wales. Lawrie-Winfield has been producing this unique, somewhat seductive music with bandmate, Eliot Wall, since 2012. His first album, “A Lesson Unlearnt,” is absolutely spellbinding. Electronic, pop, rock, hip-hop; there is a little bit of everything with a really cool alternative undercurrent running throughout all of it. “HUMAN” is off of their third album, “The Visitor,” which was just released this past June. The entire album is so good it was really hard for me to pick just one track to share here. Take some time with this song and then consider a deep dive into the entire album as it truly works for all moods. After that, assuming you like what you hear, emerge yourself fully into the rest of their music. You will be moved. I'll put money on it. Listen on Spotify or Apple Music. #TurnItUp

• We can’t think of a worse decision than taking shots before a race. Unless it’s beetroot juice in your cup, that is. Beetroots contain nitrates which have been found to improve aerobic capacity among athletes, and a concentrated dose of the juice seems to outperform even many of the supplements out there. If you want to see the details, read “Why is everyone going bonkers over beetroot shots? The benefits of nitrates for sports performance.”

• Ask any high-performing athlete and they’ll tell you just how important it is to know your “why” for running. Having a clear goal is one of the most powerful motivators you can take advantage of, and when you’re able to connect your health and fitness goals with the rest of your life, you’ll be headed for PRs and successes in no time. To learn how to approach goal setting in a holistic way, check out “How to Connect Long-Term Goals to Your Daily Runs.”

Minute 6: Daily Inspiration

Speaking of high-level athletes, we recently came upon a clip that offered an explanation of what sets the best apart from the rest, and it’s really transformed our thinking. In it, speaker Dr. Jarrod Spencer recalls a study performed on players at a tennis academy, and what they found was that those who were prone to thinking positively after every point, win or lose, experienced valuable physical changes in their body. They had things like a lower heart rate and breathing rate between points, allowing them to save a lot of energy across the duration of the competition, and thus, edging out victories over the other highly skilled opponents. It just goes to show how powerful your mindset can be, and we’ll be remembering this clip the next time we’re faced with a setback.