Suunto Blog

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

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

True, you may not get to enjoy the same distant views, but there are good reasons to love running at night, says elite trail runner Gediminas Grinius – who trains on top of his full time job. Here are his top 7 reasons to put on your headtorch and high visibility jacket and get out the door for a night run! Aside from working full time, Gediminas is also a father of two. © Gediminas Grinius Explore your wild side At night your senses are more attuned says Gediminas. “With less of an emphsis on vision, you become more alert to your surroundings and that brings out your wild side, especially when alone. And that’s the best remedy after a long day in the office.” Escape the heat Running in warm temperatures isn’t all great, says this year’s Transgrancanaria winner. “Running at night lets you avoid the day’s heat,” he says, “which is better for training”. Find new beauty “Running at night breaks up the routine and you can find new beauty in the same trails – especially for those like me who don’t have a lot of hills to train on.” Avoid the traffic Turn your commute into training, says Gediminas. “That way you avoid the traffic and you beat the ‘no time for sport’ excuse. Commuting to the office in the winter months means running in the dark is unavoidable,” he adds. Prepare for ultras Use night running to prepare for an ultra. “Almost all 100 mile races have a night element in it,” he says. And for regular trail runners, most 100 km races have a night element as well!” Improve your technical downhills “While running at night you must trust your sixth sense more often,” says Gediminas. “Sometimes your feet are your only sensors on the ground and you have to turn your brain off and trust your feet to know where to step. This is exactly the same as when you have to run on technical terrain so running at night is a good way to make you better on super technical downhills.” Unleash the dog! “Zoro is my best running partner and the enjoys freedom as much as I do, but because of a lot of distractions during the day (people, other dogs) it's the best time to set him free at night.”

Last week we kicked off the first instalment of our four-part series following Suunto athlete Åsa Lundström as she prepares for the coming Ironman World Championship in Kona, Hawaii. After looking at step one last week, planning, this week Åsa tells us what progress, step two, looks like as her training intensifies. There’s one crucial sign Åsa looks for to know she’s making progress in her training for the Kona Ironman: feeling unbeatable.“They don’t come very often, but every now and then, you should get that moment, if only for a moment, that you are unbeatable,” she says. “If I don’t ever get those ‘I’m on fire today!’ moments in my training periods, then something needs changing.“I don’t do tests or anything like that to check I’m in good shape, I just look for signs, a feeling, during the quality sessions I do – it’s the feeling of being immortal, unbeatable, strong.” Click here to read more about Åsa Lundström, the unlikely Swedish triathlete © Orca/Gines Diaz Having planned her training with her coach Cliff English, it’s then time to make rapid progress, to push herself towards her personal best while also ensuring she has enough recovery time.Åsa’s training progresses through three stages: the first is getting into the rhythm of hard training; the second stage involves blocks of quality and quantity sessions; and the last is a tapering period of two weeks before race day. As Åsa moves through the three stages, her coach Cliff English tracks her performance and makes adjustments to her training as required. Understanding and trust between athlete and coach is essential here. The longer Cliff works with an athlete, the more data he accumulates, which better helps him track the athlete’s performance and recognize when changes must be made. This means both he and Åsa must be sensitive to signs they’re pushing too hard or not hard enough. Click here to read Åsa’s 8 open water swimming tips!  “If I start having trouble sleeping, or lose my appetite that could be a sign to back off a bit,” Åsa says. “On the other hand, if I never feel exhausted after a quality session, but have an unsatisfying feeling, that could be a sign of not pushing hard enough. “I am supposed to feel tired between the sessions more or less all the time.”As her training intensifies, Åsa also works on the mental side of her training by spending time visualizing the race, the potential scenarios that could happen and how she would respond to them. “As race day gets closer, I also stop meeting people who might be sick, or even just have a minor cold,” she says. “I skip junk food and unnecessary treats and I make sure I get enough sleep every night.” Stay tuned for third installment of our four part series about Åsa as she makes progress on the road to the Ironman World Championship in Kona.

Think you can keep up with skyrunning champion Emelie Forsberg? Or maybe – and more realistically – you just want to explore her favorite mountain landscapes? Look no further – here are Emelie’s 6 best-loved trail running routes! All trail runners have their go-to training routes – places that feel like home every time they run them.Skyrunning champion and devoted mountain lover Emelie Forsberg has her's and three of them are in Sweden, her beautiful homeland. Check out the six trails below for a super dose of running motivation. Watch Emelie talk about her love of running in the mountains in the video below Kebnekaise, Sweden Distance: 16.09 kmTime: 04h57mAscent: 2288 mDecent: 2291 mHighest point: 2116 mWhy: I ran this trail in northern Sweden, where I used to work, with two friends. This is a tour over Touplagorni, a spectacular summit, and also Kebnekaise – Sweden’s highest mountain. It includes scrambling and some easy climbing. I love doing this kind of thing with friends! Aiguilles des Posettes, Chamonix, France Distance: 9.17 kmTime: 01h26mAscent: 979 mDecent: 986 mHighest point: 1998 mWhy: I really like to train on this mountain, either for a faster run in the morning or a recovery run in the afternoon. It has such a beautiful view with all the Mont Blanc massif and the Aiguilles Rouge in the front. Click here to read more about Emelie Forsberg High Coast, Sweden Distance: 27.76 kmTime: 04h01mAscent: 850 mDecent: 937 mHighest point: 285 mWhy: This is where I grew up and played around. The High Coast has small hills, wild forest and beautiful nature. This is a section of the High Coast Trail. Dent Blanche, Pennine Alps, Switzerland Distance: 4.42 kmTime: 06h55mAscent: 836 mDecent: 785 mHighest point: 4365 mWhy: This is just an example of what I call a ‘mountain day’. I climb and run a new, higher mountain that is technical and slower to summit. Dent Blanche has a climbing rating of AD; it’s fairly difficulty, requires belayed climbing and is exposed. I do this kind of day four to six times a month and I really love this kind of training! Glen Coe, Highlands, Scotland Distance: 50.62 kmTime: 07h44mAscent: 3954 mDecent: 3943 mHighest point: 1146 mWhy: This is route is from the seriously super cool Glen Coe Skyline race. For sure, I need to do this race again. So cool to race in this kind of raw environment where I really like to train. It’s scrambling, wild ridges, difficult downhill’s, but also fast trails to let the legs going fast! To share it during a race was awesome. Jämtlands Mountains, Sweden Distance: 35.70 kmTime: 05h21mAscent: 604 mDecent: 893 mHighest point: 1120 mWhy: This was a typical day out for me when I was working in the Swedish mountains. It has beautiful flat trails that means you can run for a long time! I was often running in between huts with only a small backpack.