The Stride Guide - November 4th, 2024

👀 This week’s Running Hot Take

• 2024 NYC Marathon Highlights. Abdi Nageeye (NED) got his first major marathon title, finishing in 2:07:39, while Sheila Chepkirui (KEN) won her debut at 2:24:35 🇳🇱🇰🇪

• Sydney Marathon is the Latest Addition to the Abbott World Marathon Majors, joining Boston, Chicago, NYC, Tokyo, London, and Berlin. The race will be on August 31^st,2025

• Bandit Running Makes Waves in NYC: The apparel company Bandit Running is gaining prominence, especially at the New York City Marathon, as it aims to "evolve running" culture.

• The Zoom Fly 6s are out! Nike has released their newest model of running shoes. The Zoom Fly 6, designed with Eliud Kipchoge are carbon-plated shoe dubbed the “super trainer” and is great for long runs or tempo workouts.

• Women's Marathon Performance Improving Faster Than Men's: Recent record-breaking performances by female marathoners spark discussions about gender differences in response to training and technology.

• 2025 Austin Marathon Expo Announced, The Ascension Seton Austin Marathon has announced dates for its 2025 Health & Fitness Expo, kicking off the race weekend on February 14-15

📚 Pace Pointers

Learn how to fuel for a great run

Running comes in various forms, each with unique demands on your body. Understanding these different run types and how to fuel them properly can significantly enhance your performance and recovery.

Covering the science behind the basics:

Our body stores carbohydrates as glycogen, primarily stored in the muscle and the liver for energy. These stores are limited and start to deplete on average within 60-90 minutes of intense activities.

Therefore, by understanding the demand for a specific run, you should match your fueling strategy accordingly.

• Short runs:

Short runs are the average run you think of, usually lasting less than an hour. These types of runs honestly don’t require much prep, you can eat a small snack or even run on an empty stomach.

Focus mainly on hydration, make sure to hydrate after the run.

• Long Runs:

Long runs tend to be much longer, anything beyond the 60-minute mark. They are crucial for building endurance, especially when training for half marathons, marathons, or ultras.

When running within these times, make sure to eat a substantial carb-rich meal about 2 hours before running. (I.e pasta, rice, oatmeal, etc) You can experiment a little bit here, and see what works best! The goal here is to top off your glycogen level and give you enough energy to start strong.

During your long runs, your glycogen stores will start to deplete after 60 to 90 minutes so make sure to eat some carbs every hour of running, or even every 45 minutes. Gel packets are great but you can always have alternatives (dried fruits, candy, etc…). This prevents you from “hitting the wall” - that sudden and severe drop in energy levels.

And obviously, hydrate!!! Have a water bottle in hand, as an alternative, you can also use those vests. Take little sips of water every 15 min or so and try to stay consistent. And if you can mix a little bit of electrolytes powder in the water. I've seen people use electrolyte tablets as well.

• Race day:

Race day is essentially a long run, and should be prepped as such. However, the goal here is to aim for optimal performance.

When race day comes, you will be pushing your body to its limit so proper fueling is crucial. “Carb loading” is a way to perp fuelling the body for a long race. The goal here is to maximize muscle glycogen before the race.

Carb load usually is done the night before the race, but some might start 2 days prior. When carb loading, make sure to eat familiar food, you definitely do not want digestive issues at the start of a race. My recommendation is to eat your typical long-run meals as your body is familiar with them.

During the race, it is more important than ever to not forget to consistently eat a gel, or an alternative, every hour to make sure you do not hit that wall. The key here is to try to stay on a regular schedule. Take the gel every 45 minutes or so before the body runs out of glycogen stores.

It is so important to properly hydrate, do not over-hydrate. On race day, you will see plenty of water stations. Avoid the temptation to drink at every stop, make sure you stick to your schedule during your training. Take a sip of water or any sports drink every 15 min or so.

Remember, these guidelines are starting points, they are the basics of fueling. Every runner is unique, and it's crucial to experiment during training to find what works best for you.

🏃‍♂️💨 Race Ready

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

1. Indianapolis Monumental Marathon

   • Date: November 9, 2024

   • Location: Indianapolis, IN

2. Fort Worth Marathon

   • Date: November 10, 2024

   • Location: Fort Worth, TX

3. Outer Banks Marathon

   • Date: November 10, 2024

   • Location: Nags Head, NC

4. Richmond Marathon

   • Date: November 16, 2024

   • Location: Richmond, VA

5. REVEL Big Bear Marathon

   • Date: November 16, 2024

   • Location: Big Bear Lake, CA

6. Harpeth Hills Flying Monkey Marathon

   • Date: November 24, 2024

   • Location: Nashville, TN

7. Philadelphia Marathon

   • Date: November 24, 2024

   • Location: Philadelphia, PA