Learning to be flexible and to change things up is the key to staying motivated. Work on technique “A lot of times, when you're training for a race, there isn't as much time to step back and work on technique,” says running coach Nick White, from trainright.com. “The offseason is a great time to hire a coach or sign up for a weekend clinic on how to improve your running technique to increase your efficiency. Nearly everyone has a few small changes that could be made to their form, that will net big improvements in speed.” Join a running club There's nothing like the power of peer pressure to keep you going through the winter months. It's more social, fun and a great way to monitor your progress and gauge how you're doing against other runners. “Joining a structured routine let's you off having to follow your own program,” says White. Click here for 8 essential running form drills! Do a crazy challenge “I need to have something out there in the diary to keep me going,” says triathlon coach and ex-pro Richard Hobson. “Set up a silly challenge. Last year I did the ’30:30’. You have to run 30 minutes every day for 30 days. It’s not long but it’s amazing how you struggle when it’s dark and cold, and doing something like this gets you out the door.”   Patrick Sweeney onroute across America. © Patrick Sweeney Don’t run to run “Engage yourself in other activities while running,” says Patrick Sweeney, who probably knows quite a lot about motivation after recently running 5,000 km across America. “I live at the beach and I enjoy counting the different species of birds that I see, scanning the ocean for whales and dolphins and collecting discarded beach toys along the way. Running provides so much opportunity to find the simple joys in life. Don't think of it as a run, think of it as an adventure.” Mix it up with some cross-training “Running is a great mode of exercise, but it's not a perfectly well-rounded exercise program in and of itself. Using your off-season to add other forms of exercise is a great way to remind your body that it can do more than just run,” says White. He suggests taking up other ball, racket or outdoor sports like rock climbing to keep you active and fit while giving you a break from running. “Core work and weight training is a good thing to work on as well,” he adds.    Gediminas Grinius is also an advocate of night running. © Gediminus Grinius Ask yourself this: “Do you want to lose your fitness, which you worked on for the last six months,” Suunto ambassador Gediminas Grinius recommends asking yourself. “Do you want your neighbor to be faster? Do you want to gain weight? If you answer no, then your only option is to keep running.”   Read the 4 myths about ultra-running you need to know Run early (if you live in the city) “Weekend morning runs are great for aromas,” says Sweeney. “I’m vegan but I enjoy running around town taking in all the smells of bacon and eggs being cooked. Every block is full of new aromas to enjoy.” And what better way to finish your run than in a bakery? Go trail running “Most runners do their training on treadmills, roads, sidewalks, and bike paths,” says White. “There are many benefits to running on trails; better balance development, stability muscles get a workout that they don't get on flat pavement, there are often more hills to develop strength, softer surfaces usually that are easier on your muscles and joints. And those don't even mention the fact that trails often provide much better scenery!” Work on a weakness If you're a marathon runner, and spend most of your time doing longer runs at lower intensity, the off-season is a great time to work on your speed, strength, and power. “Hill repeats and track intervals can be a great way to do something different, while still improving your running,” says Trainright’s Nick White. “Or if you're a 5k runner and did a lot of speedwork but not a lot of volume, the off-season can be a good time to back off a bit and do some higher mileage to improve your aerobic base.” Don’t think: just hit play Don’t spend ages debating with yourself whether to go for a run or not as chances are, you’ll only talk yourself out of it. Just grab your mp3 player or phone and hit play on that motivational track that works for you. Works every time.   What are your tips running when you don’t feel like it? Let us know via our social channels with the hashtag #suuntorun

Last year marked the 25th anniversary of an event remembered only by hardcore Ironman fans but it’s one that symbolizes much about the epic race – the struggle, the glory and the pain involved. It was the year of the so-called ‘Iron War’, an epic duel between arch rivals Mark Allen and Dave Scott at the 1989 Ironman World Championship in which they fought neck and neck over the 226.2km course to finish just 58 seconds apart. The fierce rivalry and incredible endurance of the two athletes set the stage for the race to become one of the most popular challenges to feature on anyone’s ticklist. “The spirit of Kona is really special,” says Suunto 9 product manager Markus Kemetter, who has competed in the race three times. “It’s the legendary place where Ironman triathlon was born and the race where the best-of the-best in long distance triathlon are competing every year. "It’s also one of a few races where most of the competitors are present at the location for a whole week before the race so you can see the world’s best triathletes walking around the village.”The fact that it’s been nearly the same course over the years adds to its attraction, says pro athlete Åsa Lundström. “That means that all the legends of my sport have been racing on the same circuit. Every corner has stories to tell of legendary clashes of triathlon titans. And the best part is that you have the opportunity to be a part of those stories in the future.” The race was famously the brainchild of a Naval officer John Collins, whose idea was to combine the three toughest endurance races on Hawaii into one race. What followed was a challenge to endurance athletes to see who was the toughest: swimmers, bikers or runners? On February 18, 1978, 15 competitors took part in the first ever Ironman. It is now one of the most highly sought after – and difficult to enter races on the planet. A victim of its own popularity, competitors have to qualify to enter and it’s intensely competitive – 80,000 will vie for just 2,000 slots. “It’s so competitive now,” says triathlon coach and ex-pro Richard Hobson, who competed in 1994, 1995 and then again in 2010. “To win my age group I’d have to race as fast as I was as a pro.” The experience of taking part can vary hugely for athletes, he adds. “When you race as a pro it’s all about doing well but it can be a pretty miserable experience. It was only having coached people who'd had such amazing experiences that I realised it’s not just about the race, but everything around it.” Mainstays of Ironman tradition now include the Underpants Run, a 2.4km pre-race fundraiser. What started out as a protest against athletes wearing speedos around town is now an established pre-race event. Apart from the atmosphere the one thing that makes Kona unique is the location itself and the course. It’s famed for its heat, humidity and wind. The swim is relatively straightforward provided the sea is calm but the bike leg can be brutal. “The ocean is impressive, but not the big challenge of the race,” Suunto's Kemetter says. “The challenge starts on the cycling leg where strong side and head winds are common and can be strong enough to throw you off your bike. The black volcanic landscape is beautiful and the wide open views from ‘Queen K’, the famous highway leading to the turn point at Havi, are just amazing. “On the run the countdown starts. This is when your ability to withstand the heat, control your energy and hydration is truly tested. The run starts at the hottest time of the day and sucks everything out of you by the time you finish. “Crossing the finish line at Ali'i Drive in Kona is one of the greatest moments in a triathlete’s life.” For pro athletes such as Lundström taking part, there’s only one thing on her her mind – and that’s to do well. “I raced last year but the saying is that it takes one tri run to get to know the race. That means that this year will be the first time I can really hit it and don't have to hold back! I know that I have the potential of top 10.” For other athletes, Hobson advises not to go with the goal of doing well. “Go out to have a fun experience and enjoy the whole thing. So often people spend so long trying to qualify and they have a bad race and wonder what it was all about. You have to enjoy being out there and chances are, if you do that, you will have a good race.” Images © Donald Miralle  

For the last two weeks, Suunto ambassador and alpinist Ueli Steck has been in Nepal acclimatizing to the higher altitude to prepare to climb the notoriously difficult south face of 7861 m Nuptse. After recently running up a 6000 m mountain there in his running shoes, it's clear things are going well so far for the Swiss Machine. Here's part two of our four part series on Ueli's Nuptse expedition. Ueli climbing Lobuche Peak. © Ueli SteckAfter arriving in Nepal’s Khumbu Valley two weeks ago, Ueli Steck has been having a blast running, climbing, bouldering and camping out while acclimatizing to the higher altitude. He and his climbing partner Colin Haley are preparing to climb Nuptse, a 7861 m mountain only 2 km away from Everest. No one has successfully climbed Nuptse via its highly technical south face since Valeri Babanov and Yuri Koshelenko first did it in 2003. Click here to read more about why Ueli wants to climb Nuptse via its difficult south face After completing his #82Summits project over summer, Ueli is "super motivated". © Ueli Steck Ueli and Colin intend to climb it in the far more challenging alpine style, which means a one-time single push climb, without leaving fixed ropes. Ueli says he has acclimatized and is ready to climb. “Yesterday, I ran up Lobuche Peak from Dzongla,” he says. “It was pretty nice exercise. Summiting a 6000m peak in running shoes is quite fun!” Click here to read about how Ueli has progressed as an alpinist The view from Lobuche east where Ueli camped for two nights. © Ueli Steck Ueli is waiting for Colin to get acclimated. The well known American climber experienced some altitude sickness and went down to Deboche village to recover. While he waits, Ueli has been having a good time in Dzongla. He also camped for two nights on Lobuche Peak. “It’s very nice to be back in the Khumbu Valley,” he says. “It’s great to see that life is going on for the Sherpas [after the earthquake]. “There are only a few tourists in the area so it’s quite calm.” Stay tuned for the third part of our series on Ueli's Nuptse expedition: climbing Nuptse's south face

You don’t need to be able to hold your breath for minutes to enjoy freediving. Below the Scuba Diver Girls’s Margo Sanchez explains why diving without gear can lead to the best underwater experiences. Scuba Diver Girls Stephanie Adamson & Margo Sanchez are based in California. © Scuba Diver Girls Why freedive? There is something very freeing about diving without heavy gear. It is a magical experience when you drop down into the silence of the ocean, but hear the distant chirp of a dolphin or crackling of shrimp. The sport gives myriad benefits over time. Learning the breathing and relaxation techniques teaches you how to relax your mind and body in many situations, both in and out of the water. After practicing, you get more proficient at using those techniques and can challenge yourself to extend the amount of time you can stay under the water. Press play and watch a harbour seal play with the Scuba Diver Girls How did you get into it? I started out scuba diving and gained my passion for the underwater world with a tank on my back. But it wasn’t until I started diving with sharks that I realized I was not able to get close while I was blowing bubbles loudly on open circuit. I decided to try taking off my tank and diving down with them while holding my breath instead. Once I realized that this brought a whole new dimension to my diving, I decided to take the beginner freediving training with SSI (Scuba Schools International). “As you swim through the forest, the sun streams through the kelp canopy like stained glass.” Best freediving experiences? We have been all over the world both scuba and freediving. There are beautiful coral reefs in remote locations of the world that are breathtaking as you skim along the top checking out the little critters that flit in and out. Waking up at dawn in tropical locations to silently slip into the water and then skimming across the surface, looking for what the location has to offer, before finally gliding through its depths is one of the most exciting experiences a diver can have. Click play to see the beauty of our underewater world and the freedom found in exploring itStop, you’re making us jealous! But go on anyway… Probably my favorite place to freedive is right in our back yard in La Jolla California. Dropping down beneath the surface into a thriving kelp forest is an ethereal experience. As you swim through the forest, the sun streams through the kelp canopy like stained glass and a multitude of fish congregate while you swim by. Sometimes you get a visit from a frisky sea lion or a harbor seal tugging on your long fins while other times you swim gracefully alongside a sleek grey shark while it looks into your eye and you hold a common respect for each other through that connection. Most of these sea life encounters can only be experienced on a breath hold and a dive. “Most of these sea life encounters can only be experienced on a breath hold and a dive.” © Lesley Grey Alstrand How do I learn? Starting out by snorkeling is a great first step. Finding an instructor is next. There will be some out of the water training first for the diver to better understand how freediving impacts the body. For example, what the ‘mammalian diving reflex’ does once in the water, what a diaphragm spasm is and how you should react to it and what the importance of clearing the ears and how often is etc. These principles are important as a foundation so that when you get into the water, you understand what is happening with your body as you dive. Golden safety rules? The most important is always dive with a partner. Understanding your body’s limitations and physical reactions to breath hold is also important. Which is why this is a progressive sport. It is important to learn about your body before progressing to the next depth or time threshold. © Ashley HauckGreatest challenges? There are two big challenges that may come as a surprise when a new diver begins. First, freediving is very mentally challenging. It’s natural to feel anxiety when holding your breath under water. Learning how to calm your mind is important. The second big challenge that many people face is ear trouble. Your ears are very sensitive and when you dive under the water it’s important to learn and understand not only the technique to clear them effectively, but how often. “Since I started freediving, I am more relaxed, happy and in shape than I have ever been.” Anything else? The first goal is to have fun! A freediver should first enjoy the experience. This means taking the training at your own pace and not setting unrealistic goals for yourself in holding your breath or going to greater depths. © Ashley HauckWhat else do you get from freediving? Not only do the techniques and breath hold skills assist me in enjoying some of the most amazing sea life, but they also help me in my everyday life with stress management. Since I started freediving, I am more relaxed, happy and in shape than I have ever been. The sport brings peace to your life through the silence of the underwater world.

The legendary Kona Ironman is just around the corner and Suunto triathlete Åsa Lundström is getting excited. We continue following her steps towards race day in our four part series. Step one was planning, step two was progress and, in this instalment, we look at her recovery or tapering time before the big day. The Kona Ironman is unforgiving. If a competitor gets to the start line not 100 per cent, the 226.27 km course can exact a heavy toll. Champion Swedish triathlete Åsa Lundström has been living in the Canary Islands for over a month, preparing for the race which will be the greatest test of her mind, body and spirit. The heat, humidity and volcanic terrain are similar to the conditions in Kona, Hawaii, making the island a better training place than her home in Scandinavia. Click here to read about how Åsa became an elite triathlete After an intense training cycle over the last months, for the last two of weeks Åsa has been fine-tuning her body and mind for the race. During the first week of her two week tapering period, she reduced her training volume from 35 to 20 hours. In the week immediately before the race, she cuts it from 20 to between eight and 10 hours. “This stage involves easing off the volume of training and sleeping and eating properly, and making sure to rest between the sessions to ensure quality training that feels really good,” Åsa says. “This is usually the first time when I can start sensing whether I am in good shape.” The big danger is getting to the start line over-trained. Avoiding this is crucial. Click here to read about how to use your Ambit3's recovery features “It’s important to pay close attention to the body’s signals,” Åsa says. “It comes down to having the experience of knowing the different signs of fatigue from hard training, and accumulated fatigue leading to overtraining. “Sleeping enough, eating enough – and frequently enough – are important for recovery.” Åsa also writes a detailed training diary for her coach Cliff English to read for an objective perspective. Cliff looks out for negative signs and patterns that can sometimes be difficult for her to see herself. “Three weeks of hard work, good fun and nice company in this lovely place has come to an end,” Åsa says. “The journey continues and the countdown has begun! Bring it!” Tune in next week for the final instalment of four part series about Åsa – her ideal race day in the Ironman World Championship in Kona.

Ultra runner Ryan Sandes has traveled the world to run some of its sweetest single trail. Consider him, then, your go-to trail aficionado! Check out below the six trail running routes he picks as the cream of the crop! Coming from Cape Town, South Africa, ultra runner and Suunto ambassador Ryan Sandes is at home running on coastal trails by the ocean. But while his roots are in Cape Town's surf beaches and the trails above in its mountains, over time he has found more and more inspiration in alpine environments. This year, for example, he's been training in mountains in Californina and the French Alps. Below, he shares his six favorite running routes from South Africa and the United States. Read Ryan's tips about how to go the (ultra) distance! San Fran 50 miler, San Francisco, USA Distance: 78.78 km Time: 06h45m Ascent: 3125 m Decent: 3137 m Highest point: 554 m Why: The Marin Headland is really spectacular and the coastal running makes me feel like I am back at home in South Africa. The trails are really fast and runnable. The Headlands are always abuzz with runners, mountain bikers and dog walkers making for a great friendly atmosphere. There are some great coffee shops right next to the trail which is an added bonus. Big Bear Mountain, California, USA Distance: 52.14 km Time: 04h35m Ascent: 1104 m Decent: 1091 m Highest point: 2394 m Why: I spent six weeks in Big Bear earlier this year training for the Western States 100 miler. I really enjoyed my time there and developed a special bond with the mountains. The scenery is epic and there is a great variation of trails from open fire roads to really technical single track. This was one of my final long runs I did in preparation for the Western States. Click here for Ryan's tips on how to recover like a pro! Glacier Point, Yosemite National Park, USA Distance: 17.76 kmTime: 02h09m Ascent: 1008 m Decent: 1031 m Highest point: 2195 m Why: The Yosemite National Park is one of the most beautiful places I have been to. Ha! I get itchy feet everytime I get to the National Park and just can't stop running. The run up to Glacier Point is a nice gradual climb and the views from the top are absolutely breath taking. This is the perfect recovery run to take it easy and enjoy the scenery. Skyrun Route, Drakensberg, South Africa Distance: 96.05 km Time: 12h36m Ascent: 4760 m Decent: 4579 m Highest point: 2674 m Why: The Skyrun is a 100 km self-navigational run across the Drakensberg Mountains. There are no proper trails to follow and you basically aim for the peaks and ridgelines ahead of you. It is a really remote area, at altitude and is the perfect place for me to train for big mountain races. Running in the Drakensberg Mountains makes me feel really small and it can be super humbling. © Kolesky/ Nikon/ Red Bull Content Pool Lion's Head, Table Mountain, South Africa Distance: 04.05 km Time: 0h29m Ascent: 370 m Decent: 372 m Highest point: 654 m Why: Lion's Head is an iconic mountain right next to Cape Town's city centre, with panoramic views of Cape Town and Table Mountain from the top. The trail starts off on an open fire road but as you climb up the mountain the trail gets more technical with ladders and chains towards the top. This is one of my shortest training sessions but I enjoy pushing myself on this run. It’s a real lung buster!© Nick Muzik/Red Bull Content Pool Table Mountain Crossing, South Africa Distance: 15.08 km Time: 02h02m Ascent: 1070 m Decent: 949 m Highest point: 1045 m Why: Table Mountain is an extension of my back garden and my favorite mountain to train on. I love being able to see the ocean from the summit and I feel really at home on this mountain. The Table Mountain Crossing trail is very technical with lots of scrambling and you have to keep an eye out for giant snakes in summer. The mountains inspire me to dream but the ocean is were my roots are. © Craig Kolesky/ Red Bull Content Pool