The Stride Guide - November 24th, 2024

👀 This week’s Running Hot Take

• Emerging running brands:
  New companies like Winqs, Joe Nimble, True Motion, and Normal (supported by ultra-runner Kilian Jornet) are entering the market

• AI-powered run form analysis:
  Intel debuted 3D athlete tracking technology, which creates a digital skeleton to analyze velocity, body angles, acceleration, and stride length

• Studies Reveal Runners' Shoe Preferences in 2024
  Running USA's National Shoe Brand Trends report analyzed 101,414 participants' shoe choices across races. Key findings:

  • Runners buy an average of 3 pairs of shoes annually

  • Nike dominates marathon shoes, while Brooks leads in shorter distances

  • Nike leads with 21.3% of all finishers

• Under Armour Launches New Marathon Shoe
  The UA Flow Velociti Elite was developed with input from professional running teams, aiming to provide athletes with confidence and performance. Sharon Lokedi won the NYC Marathon wearing this shoe.

📚 Pace Pointers

What are we trying to improve when we are running?

When we engage in running, we're working to enhance various aspects of our fitness and physiological capabilities. These improvements contribute to better overall performance and endurance.

Last week we discussed all the running metrics you can track as you run. This week, I want to cover some crucial physiological markers in more depth.

Aerobic and Anaerobic Fitness

Aerobic fitness forms the foundation of distance running, allowing our bodies to use oxygen efficiently during prolonged exercise. We develop this through slow runs that make up the majority of training, including long runs, recovery runs, warm-ups, and cool-downs. Anaerobic fitness, crucial for speed and power, refers to our ability to perform high-intensity exercise without oxygen. This is improved through sprint intervals and hill repeats.

Key Physiological Markers

• VO2 Max:

  VO2 max is very simple, It is the volume (V) of oxygen (O2) your body uses during hard exercise. In other words, how well your body consumes the oxygen you breathe. The higher the number, the more efficient your body is at utilizing the oxygen you breathe.

  How to improve VO2 Max:

  The Key to improving your VO@ max lies in progressively challenging your body’s cardiovascular systems. This means incorporating tempo runs or interval workouts at 80% to 90% of your max heart rate. As you train you want to gradually increase your workout intensity each workout, and maintain a progressive overload throughout your training block.

• Lactate Threshold:

  This is the intensity at which your lactate begins to accumulate in the blood faster than it can metabolize. It usually happens at 75 - 85% of a person’s maximum heart rate at a sustained period or within an hour of a hard run. The goal is also to increase this threshold so that you run faster and longer.

  How to improve your lactate threshold:

  To effectively train your lactate threshold, incorporate structured workouts like 2x20-minute efforts at a threshold pace with 5-minute recovery or 4x10-minute intervals with shorter rest periods. The most effective approach at training lactate threshold is to combine these sessions with proper recovery; i.e have a recovery run or a rest day the next day.

• Glycogen Stores

  Glycogen storage optimization is crucial for endurance performance and efficient energy utilization during exercise. Carbohydrate loading strategies, which involve consuming 7-10g of carbs per kilogram of body weight, can maximize these stores before significant endurance events.

  How to improve your glycogen stores:

  Training to optimize glycogen storage for running requires an approach that combines specific workouts with strategic nutrition timing. Long runs of 90+ minutes are best at training glycogen stores. During training, eat some sort of carbs every 45 minutes or so to train your gut to process fuel while running and to help maintain healthy glycogen levels.

By focusing on these aspects, runners can enhance their overall performance across various distances. Remember that improvement comes gradually, so consistency in training is key to reaching your running goals.

🏃‍♂️💨 Race Ready

Here is our curated list of upcoming races you can join:

1. Harpeth Hills Flying Monkey Marathon

   • Date: November 24, 2024

   • Location: Nashville, TN

2. Philadelphia Marathon

   • Date: November 24, 2024

   • Location: Philadelphia, PA

3. California International Marathon

   • Date: December 1, 2024

   • Location: Sacramento, California

4. Tucson Marathon

   • Date: December 7, 2024

   • Location: Tucson, Arizona

5. Rehoboth Beach Seashore Marathon

   • Date: December 7, 2024

   • Location: Rehoboth Beach, Delaware

6. Hoover Dam Marathon

   • Date: December 7, 2024

   • Location: Boulder City, NV

7. Honolulu Marathon

   • Date: December 8, 2024

   • Location: Honolulu, Hawaii

8. Palm Beaches Marathon

   • Date: December 15, 2024

   • Location: West Palm Beach, Florida

9. Dallas Marathon

   • Date: December 15, 2024

   • Location: Dallas, TX

10. Last Chance Marathon

    • Date: December 31, 2024

    • Location: Bellingham, WA