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With a stellar cross-tri career, including being the 2015 XTERRA World Champion, Josiah Middaugh combines his elite competition experience with his university education in sports science to provide cutting-edge coaching to his clients. Josiah Middaugh is both an endurance coach and a pro athlete.   For endurance athletes, a central component of their training programme is the long run. “Running aerobically past the hour mark, the magic starts to happen at the cellular level, primarily increased capillary density and an increase in the size and number of mitochondria, the aerobic powerhouse of the cell,” Josiah explains. “This lays the foundation so you can achieve better adaptation from your specific race pace training and interval training.” Long run benefits Josiah says the list of benefits and adaptations coming from regular long runs is long. Here are his top three. Efficiency improves as your body more efficiently burns fat at low to moderate intensity Running economy improves so you are running faster at sub max heart rates. The strength of your heart also improves resulting in a larger stroke volume and lower resting heart rate. Common mistake Athletes commonly believe unless they’re pushing hard, there are no benefits. It’s the “no pain, no gain” mentality. With the long run, slowing down is key. “Most people start too fast and fade,” Josiah says. “Most of your long runs should be easy and it might feel painfully slow if you are new to them.”     7 tips to help you do them right Keep it aerobic Aerobic refers to light exercise you can sustain over a long time. “Keep your long runs at least two minutes per mile slower than your current 10k race pace,” Josiah says. Set a heart rate “Set a heart rate ceiling for your run,” Josiah says. “Start with a low heart rate and watch it gradually tick up one beat at a time until you are in your target range.” Keep it there. However, and this is important, don’t base your heart rate on the common age based calculation: heart rate zone minus age. “Age predicted equations will only work for about 20 percent of the population and the margin of error is plus or minus 20 beats,” Josiah says. “That's a 40 beat range!” Instead, perform a four mile field test to find your functional threshold (FT) heart rate. Find your average heart rate for your best four mile (6.5 km) effort or use a 10k race pace. Check out Josiah’s spreadsheet to help determine heart rate and pace zones. Consistency over frequency Many athletes believe they need to do multiple long runs per week. This isn’t the case, Josiah says. Once a week is enough. “It's the consistency over time that makes the difference,” he says. “Results from incorporating a consistent long run can be noticed after about four weeks.” Increase gradually The duration and distance of your long run depends on what you are training for. “Progress your long run gradually adding only 10-15 percent per week until you approach your target long run distance,” Josiah says. “If you are training for a marathon or beyond, it might be necessary to undulate the distance of your long run if you are approaching 20 miles and/or three hours.” 5k/10k runners: there is no need to run for more than two hours.Half marathon runners: keep it race distance or less.Marathon runners: gradually build long run distance to just over two-thirds of the race distance, no more than 18-20 miles (29-32 km). “For most athletes I have a rule of the longest run being no more than around three hours or 20 miles, whichever comes first,” Josiah says. “You have to weigh up the increased risk of injury and length of recovery needed when one runs over about 20 miles.” Stay fuelled For the best recovery and adaptations, fuelling before, during and after is important. Start fuelling early into your long run and ensure you’re also getting enough fluids. Fuelling during is especially important for runs 90 min or longer. “Fueling during a workout can improve the performance of that workout, help you recover faster from it, and boost your immunity,” Josiah says. “Shoot for about 200 calories per hour, or about one energy gel every 30 minutes with adequate water – roughly one 20 ounce water bottle (600 ml) per hour.” Fuel well post run “Your post-run nutrition is equally important,” Josiah continues. “Attempt to take in a quick 300 calories within 30 minutes of completing your long run with a focus on carbohydrates along with some protein and of course water. The primary goal of recovery nutrition is to restore your muscle and liver glycogen so you can recover faster. Do more with more, not more with less.” Run in the morning Morning is almost always a better time of day for your long run. “Elite running coach Joe Vigil advocates a long run early in the morning because you have more fluid in your intervertebral discs,” Josiah says. “Also, you are not yet fatigued from the days activities or from a long day at work. Most races are contested in the morning so it is ideal to set your biorhythms to the time of your next event.” More running related articles: 7 tips for running hot weather Learn how sleep can make you a better running Improve your running with high intensity hill repeats The lazy runner's guide to a marathon  

© Martina Valmassoi Running for nearly a full revolution of the Earth brings up a whole palette of emotions and experiences. Elation, pain, resistance, boredom, wonder, blankness – repeat. Suunto ambassador and Australian ultra runner Lucy Bartholomew has experienced the full range. One of the things that keeps her going are the incredible flow states she has experienced while running against the sun. “The best way I can describe this feeling is like meditation,” she says. “It’s a state where there is no energy being exhausted and it’s a state of flow where you move, but time feels like it stands still. It’s hard to explain until you find it yourself.” Lucy is currently preparing for the Western States 100 Mile Endurance Run. In last year's race, she unconsciously entered into a flow state, losing track of time. At one point she thought she had a very long way to go, and then in what seemed like moments later, most of the course was behind her. “It was like I was watching myself dance over the terrain and all I could think was, ‘I could do this all day’,” she says. © Martina Valmassoi Lucy’s three rules of flow You can’t control it As seductive and blissful as flow states are, Lucy doesn’t expect to experience them. She has no control of when they come and go. When they come, great, when they go, she remains detached. “They are part of the beautiful adventure of running and I just let them come and go as they do; like good moments and bad moments, you realise that nothing last forever,” she says. Don’t chase it Having a detached attitude is important because chasing flow states simply chases them away, Lucy says. Being present, happy and calm is her focus, which is the right mental state for a flow state to emerge from. And while she doesn’t chase them, they do support her running performance. “Especially in the longer stuff I think they provide a time where it feels effortless and wonderful,” she explains. “They give you confidence and reassurance that body and mind are comfortable” Flow is not an excuse to space out One potential downside of flow states is becoming so thoroughly immersed in the moment that you forget to take care of the basics. “During these moments I tend to forget about fuelling and pacing,” Lucy explains. “I run with blissful unawareness of what’s ahead because it’s all about focusing on the ‘now’. But when that moment passes, the reality of what you have got yourself into can hit you really hard.” While tasting the bliss of flow, make sure you remember to take care of the basics. Lead images: © Damien Rosso / Droz Photo © Martina Valmassoi Click below to read the articles in our series on flow: Finding the flow 7 principles to help you find the flow

  And they're off! The ninth edition of the world's toughest adventure race, Red Bull X-Alps, has begun! After months of training and preparations, 32 athletes from 20 nations have set off from historic Mozartplatz in Salzburg, Austria, beginning a 1138 km race across the European Alps to the finisher's float in Monaco. Fans around the world are getting comfortable and locking into the action. Anyone who has followed the previous editions of the race via its state-of-the-art live tracking system knows once you start watching it's difficult to stop; the drama, the obstacles, set backs, competition and break throughs make it almost addictive. Red Bull X-Alps is a one of a kind race. If it's new to you, you might assume that because it involves paragliding it can't be too tough. Think again. This isn't sunny Saturday afternoon paragliding – it's alpine paragliding; it involves navigating huge mountain chains, glaciers, commericial flight paths. For this reason, only the very best pilots can enter the race. It also demands next level endurance. The athletes are attempting to hike and fly across the length and breadth of the Alps, checking in at 13 turnpoints along the way. If the weather folds, they will have to hike insane daily distances with massive vertical gain. Each one of them will depend on seasoned outdoor skills. The live tracking system makes it easy for fans to follow their favorite athletes. With many of the athletes coming from alpine nations, local fans will come out and cheer them on as they pass through their towns and villages. With this edition's route being considered the toughest race yet, this is one race worth tuning into.   Lead image by zooom.at/Red Bull Content Pool    READ MORE THE SHEER AUDACITY OF RED BULL X-ALPS CHASING THE EAGLE ACROSS THE ALPS  

夏のランニングは、同じ距離やペースでも、涼しい季節よりきつく感じやすくなります。 気温や湿度が高い日は、体温が上がりやすく、心拍数も高くなりやすいため、いつものペースで走っているつもりでも身体への負担が大きくなることがあります。無理をすると、脱水や熱中症、強い疲労につながることもあります。 一方で、暑い日のランニングは、正しい準備とペース管理を行えば、無理のない範囲で続けることができます。水分補給、電解質、日差し対策、身体を冷やす工夫、そして心拍数や運動強度の確認が大切です。 この記事では、夏や暑い日のランニングで気をつけたい7つのポイントを紹介します。 目次 暑い日のランニングはなぜきついのか 夏のランニングで気をつけたい7つのポイント 暑い日は心拍数と運動強度を確認する 暑い日のランニングを避けるべきサイン Suuntoウォッチで夏のランニングを管理する まとめ｜夏のランニングは、無理せずペースと体調を見ながら続けよう 暑い日のランニングはなぜきついのか 暑い環境では、身体は体温を下げるために汗をかき、皮膚へ血流を送ります。そのため、筋肉へ送られる血液や酸素の余裕が減り、同じペースでも心拍数が上がりやすくなります。 湿度が高い日は汗が蒸発しにくく、体温を下げにくくなります。日本の夏は高温多湿になりやすいため、気温だけでなく湿度にも注意が必要です。 暑い日は、「いつものペースで走れない」のが自然です。ペースが落ちても焦らず、心拍数や体感強度を見ながら調整しましょう。 特に、真夏の昼間や直射日光の強い時間帯は、身体への負担が大きくなります。早朝や夕方など、気温が比較的低い時間帯を選ぶことも大切です。 夏のランニングで気をつけたい7つのポイント 暑い日のランニングでは、頑張ることよりも、無理なく続けるための準備と判断が大切です。 ここでは、夏のランニングで意識したい7つのポイントを紹介します。 1. 暑さでペースが落ちることを受け入れる 暑い日は、涼しい日と同じペースで走ろうとしないことが大切です。 気温や湿度が高いと、体温が上がりやすく、心拍数も上がりやすくなります。そのため、同じペースで走っていても、身体への負担は大きくなります。 いつものペースより遅くなったとしても、それはトレーニングの失敗ではありません。暑さに合わせてペースを調整することは、夏のランニングを続けるために必要な判断です。 意識したいポイント ペースよりも心拍数や体感強度を優先する 暑い日は距離や時間を短めにする 無理に自己ベストを狙わない 疲労感が強い日はウォーキングに切り替える 涼しい季節と同じ基準で比較しすぎない 夏のランニングでは、「遅くても走れている」こと自体が大切です。ペースにこだわりすぎず、その日の環境に合わせて調整しましょう。 2. 少しずつ暑さに慣れる 暑さに慣れるには、少しずつ身体を適応させることが大切です。 暑熱順化とは、暑い環境に身体を慣らしていくことです。汗をかきやすくなったり、暑さの中でも心拍数や体温の上昇を抑えやすくなったりすることで、暑い環境で動きやすくなります。 ただし、暑熱順化は、急に暑い中で長く走ることではありません。気温が上がり始める時期に、短時間・低強度から少しずつ身体を慣らすことが大切です。 取り入れ方の例 最初は20〜30分の軽いランから始める 暑い時間帯に走る場合は短時間にする 強度は低めに抑える 週ごとに少しずつ時間や距離を増やす 疲労が強い日は無理に続けない 暑熱順化は個人差があります。暑さに弱い人、睡眠不足の人、疲労が残っている人は、特に慎重に進めましょう。 3. 水分補給と冷却の計画を立てる 暑い日に走るときは、走り始める前の準備が大切です。 どれくらいの時間走るのか、どこで水分補給できるのか、日陰や休める場所があるのかを事前に確認しておきましょう。 特にロング走やトレイルランニングでは、水分を持たずに走り始めるのは避けたいところです。走る前に、給水できる場所、自動販売機、コンビニ、公園の水場、日陰のある場所を確認しておくと安心です。 事前に確認したいこと 走る時間と距離 給水できる場所 自動販売機やコンビニの位置 日陰や休憩できる場所 途中で引き返せるルート 気温と湿度 帰宅後の補給やクールダウン 暑い日は、いつもより短い周回コースを選ぶのもおすすめです。体調が悪くなったときにすぐ中止しやすく、給水ポイントにも戻りやすくなります。 4. こまめに水分をとる 暑い日のランニングでは、喉が渇いてから一気に飲むのではなく、少量をこまめに飲むことを意識しましょう。 汗を多くかく日は、走っている間に思っている以上に水分が失われます。脱水が進むと、心拍数が上がりやすくなり、ペースが落ちたり、集中力が低下したりすることがあります。 水分補給のポイント 走る前から水分をとっておく 長めに走る日は水分を携帯する 喉が渇く前に少量ずつ飲む 休憩時にまとめて飲みすぎない 走った後も水分補給を続ける 短時間のランニングでも、気温や湿度が高い日は水分補給が必要になることがあります。汗の量や体調に合わせて調整しましょう。 5. 身体を冷やす工夫をする 暑い日は、水分補給だけでなく、身体を冷やす工夫も役立ちます。 首、手首、頭部を冷やすと、暑さ対策に役立ちます。濡らしたタオル、氷、冷たい水、通気性の良いキャップなどを活用しましょう。 トレイルランニングやロング走では、川や水場、エイドステーションで身体を冷やせる場合もあります。レースでは、氷、スポンジ、水かぶりなどを活用できることもあります。 冷却の工夫 キャップやバフを水で濡らす 首元を冷やす 手首に水をかける 日陰で休む 通気性の良いウェアを選ぶ 走った後は早めに体温を下げる 身体を冷やすことは、パフォーマンスのためだけでなく、暑い日のランニングを安全に続けるためにも大切です。 6. 電解質も意識する 汗を多くかく日は、水分だけでなくナトリウムなどの電解質も失われます。 水だけを大量に飲むと、身体の塩分バランスが崩れることがあります。長時間走る日や大量に汗をかく日は、スポーツドリンク、塩分を含む補給食、電解質タブレットなどを活用しましょう。 電解質を意識したい場面 60分以上走るとき 大量に汗をかくとき 白い汗の跡が残りやすい人 ロング走やトレイルランニング レースや高強度練習 暑い日に何度も走るとき 電解質の必要量は、汗の量、気温、運動時間、体質によって変わります。普段の練習から、自分に合う補給方法を試しておくと安心です。 7. 日差しと擦れから身体を守る 夏のランニングでは、暑さだけでなく日差しや擦れにも注意が必要です。 直射日光を浴び続けると、体温が上がりやすくなり、疲労も感じやすくなります。帽子、サングラス、日焼け止め、通気性の良いウェアを準備しましょう。 汗を多くかく日は、ウェアやバッグ、ランニングベルトとの摩擦で擦れが起きやすくなります。脇、胸まわり、股ずれ、足指、かかとなど、擦れやすい部分には事前に対策をしておくのがおすすめです。 準備したいもの 通気性の良いキャップ サングラス 日焼け止め 速乾性のあるウェア 擦れ防止クリーム 汗を吸いすぎないソックス 予備の補給や水分 日差し対策は、疲労を減らすためにも重要です。日陰の多いルートや、直射日光を避けやすい時間帯を選ぶことも意識しましょう。 暑い日は心拍数と運動強度を確認する 暑い日は、同じペースでも心拍数が高くなりやすくなります。そのため、ペースだけでなく心拍数や体感強度を確認しながら走ることが大切です。 対応するSuuntoウォッチでは、ランニング中の心拍数、ペース、距離、運動時間、トレーニング負荷などを確認できます。 いつもより心拍数が高い、呼吸が苦しい、脚が重いと感じる場合は、ペースを落とす、日陰で休む、予定より早めに切り上げるなどの判断をしましょう。 暑い日のランニングでは、目標ペースを守ることよりも、身体の反応に合わせて調整することが大切です。 心拍ゾーンを使ってトレーニング強度を管理したい方は、こちらの記事も参考にしてください。 ▶︎関連記事：心拍ゾーンとは？Suuntoウォッチでトレーニング強度を管理する方法 暑い日のランニングを避けるべきサイン 暑い日は、無理に走り切ることよりも、早めに止める判断が大切です。 以下のような症状や違和感がある場合は、ランニングを中止し、涼しい場所で休みましょう。 めまい 吐き気 頭痛 寒気 異常なだるさ ふらつき いつもと違う心拍数の上昇 汗が急に出なくなる感覚 呼吸が苦しい 判断力が落ちる感覚 必要に応じて水分と電解質を補給し、身体を冷やしましょう。症状が強い場合や改善しない場合は、無理をせず医療機関に相談してください。 暑い日は、予定していた距離を走り切ることよりも、次の日も元気に動ける状態で終えることを優先しましょう。 Suuntoウォッチで夏のランニングを管理する 夏のランニングでは、ペースだけでなく、心拍数、運動時間、トレーニング負荷、回復状態を確認することが大切です。 対応するSuuntoウォッチでは、ランニング中の心拍数、距離、ペース、ラップ、GPSルート、トレーニング負荷などを確認できます。暑い日は心拍数が上がりやすいため、いつものペースではなく、心拍数や体感強度を目安にすることで、無理のない強度に調整しやすくなります。 走った後は、Suuntoアプリでトレーニング内容を振り返ることもできます。暑い日のランニングでは、距離やペースだけでなく、「心拍数が高くなりすぎていないか」「疲労が強く残っていないか」「次の練習までに回復できそうか」を確認することも大切です。 回復状態を確認する方法は、こちらの記事でも紹介しています。 ▶︎関連記事：トレーニング後の回復を確認する4つの方法｜HRV・睡眠・負荷・感覚をSuuntoでチェック 初めてランニングウォッチを選ぶ方は、こちらの記事も参考にしてください。 ▶︎関連記事：初めてのランニングウォッチの選び方｜初心者が失敗しないポイントを解説 まとめ｜夏のランニングは、無理せずペースと体調を見ながら続けよう 夏や暑い日のランニングでは、涼しい季節と同じペースで走ろうとしないことが大切です。 気温や湿度が高い日は、体温が上がりやすく、心拍数も高くなりやすいため、身体への負担が大きくなります。 暑い日に意識したいポイントは、次の7つです。 暑さでペースが落ちることを受け入れる 少しずつ暑さに慣れる 水分補給と冷却の計画を立てる こまめに水分をとる 身体を冷やす工夫をする 電解質も意識する 日差しと擦れから身体を守る 対応するSuuntoウォッチで心拍数や運動強度を確認しながら、自分の身体に合ったペースで走ることが、夏のランニングを続けるポイントです。 無理をしすぎず、水分補給、電解質、日差し対策、休憩を取り入れながら、暑い季節もランニングを楽しみましょう。 ▶︎Suuntoのランニングウォッチを見る

Sleep and recovery are essential parts of training. Photo by Gregory Pappas on Unsplash There was little public interest in how to sleep well when Henri Tuomilehto first began working as a sleep doctor. “It was, ‘put your head on pillow and close your eyes’,” he says. “I think that attitude is changing, slowly and surely. The reason is that people aren’t doing well. I do a lot of research, and workers feel tired during most of the week. To be constantly tired is not normal.” Henri is the head of Coronaria Sleep Clinic in Finland, which has six clinics across the country. He began working as a sleep doctor 10 years ago, after transitioning from working as an ears, nose and throat doctor. He participated in a course on sleep, and realised how little he understood the topic. “Sleep is not included in medical school,” he explains. “The body of knowledge amongst doctors is very low. “There are not many people in the world who don’t feel pushed to work hard,” Henri continues. “On the other hand, our personal lives have also become more demanding, with a drive for travel, hobbies, and a strong goal orientation. It’s not only the work, it’s life itself. Whether you have a demanding job, or you’re a top athlete, it’s up to us to take care of ourselves.” Henri has been working with athletes for eight years. He says learning to sleep well offers many positive benefits, and no negative effects. “If you aren’t sleeping well, bad things start happening,” he says. “I could write a book about what bad sleep does to you. Sleep decides what kind of person you are. It affects mood and behaviour. “The tougher the times get, the better your recovery must be. When times are tough you have to respect rest and recovery. That is the only way you can stay balanced. Sleeping well is essential for this.” Respect yourself You have to accept this simple, obvious point, Henri says, otherwise the following tips are useless. The benefits will never come. “The tougher your life is, the more you need to concentrate on sleep and recovery,” he says. Begin making lifestyle choices that respect your need for rest and recovery. Henri says that might mean finding a new job. Increase the quantity of sleep Sleep at least 30 minutes to an hour more each night. “You will quickly notice the difference the next day,” Henri says. “You will feel much better. Athletes will see that they recover much faster. There is no easier way to improve your health and performance than with sleep. Keep your head on the pillow for one more hour. No need to sweat at all!” Know when to back off “Know your body and do not train if you’re not well recovered,” Henri says. “Many top athletes know and can sense how their body is doing. This is an important skill. If you’re not well recovered from training the day before, consider lightening the training or skipping it, and doing more recovery training, instead of pushing hard.” Make the right choices “Maintain a healthy lifestyle, and exercise regularly. There is no miracle cure, it comes out of what you do everyday, week after week. Find a good rhythm “Sleep is all about rhythm and pace, and alertness should be high in the morning, and low in the evening,” Henri says. “This is the right balance – try to master your alertness.” Avoid working late on computers, or doing sport in the evenings. Try to relax in the evening. Get support If you do lots of good things, and you still don’t feel good, then you might have a sleep disorder. “When people are tired, there is a reason,” Henri says. “Many people just give up. Never give up! Visit your local sleep doctor!”

If there’s one way to get athletes talking, it’s to ask them about their flow experiences. They sit up, smile, and recall incredibly vivid experiences they will cherish for the rest of the lives. In many ways, flow states are the big reward that keep us going. Kind of like the panoramic view at the top of a mountain that makes the arduous climb worthwhile. Flow states are a basic human potential. They are available to all of us, not only elite athletes, musicians and artists. With a little knowledge, dedication and practice, we can increase the likelihood of having a flow state experience. According to mental coach Markus Arvaja, flow states are thoroughly immersive experiences. In his work with top ice hockey, football and tennis players, he tries to put in place the conditions that make flow states, when performance becomes almost effortless, more likely. Markus is a certified sports psychology consultant and senior lecturer in coaching at Finland’s Haaga-Helia University of Applied Sciences. Click here to read our article explaining the science flow states! No challenge, no flow “First,” Markus says, “you need to have a feeling of being challenged, but that you have the competency and self confidence to handle it.” It’s a delicate balance. If the challenge is too great, and you feel out of your depth, lacking the skills for an activity, then it’s unlikely you will experience a flow state. There’s simply too much mental activity happening. On the other hand, if the task is too easy, and the challenge is too low, then you are likely to be bored, also making flow state unlikely. The sweet spot is somewhere in the middle. So consider what might be a reasonable challenge for you, one that you feel confident in your skills and ability to take on. Feel positive The next essential condition for flow state experiences is motivation. “It helps if you can achieve your optimal arousal,” Markus explains. “You need to feel that you are really into the activity.” There’s another balance here. One extreme is boredom, the other is being too excited, almost nervous with anticipation. In the middle is relaxed enthusiasm. One way to achieve this is to remember the reasons you love your sport, what it gives you, a few minutes before you perform. Or maybe listening to music motivates you. Automate the skill set The reason top athletes and musicians experience flow is because they have put in the countless hours necessary to master their chosen activities. Whatever your sport, you need to have automated the skills required to experience flow. The action should come naturally from the body without any need for thinking or assesment. “If you don’t trust your technique, it’s hard to achieve the flow,” Markus says. “It’s important you train so much that you are well prepared and can get let go and let it happen. The moment you start to think too much, it’s hard to be in the flow.” One thought at a time Did we mention that thinking too much might obstruct a flow state? In the mindfulness movement, teachers talk about the “monkey mind”. Like we often jump from one thought to another, a monkey jumps from branch to branch incessantly. Constant thinking is tiring and distracting. “One good thing to do is to shift your focus to the activity at hand,” Markus says. “For example, if you are a tennis player, you could totally concentrate on moving your feet. It helps to concentrate on one or two things only. If you can do that, you might start to notice the flow. Just play the game and enjoy!” Have a plan Having a plan is very helpful, Markus says. For example, if you’re going to run a trail race, the plan might include having your own guidelines for pace, fuelling and heart rate. Well before the race, you might study the course, even train on it to get familiar, so on race day you know when to push and when to take it easy. “Make a plan at home,” Markus says. “That’s what we do in team sports. The less you think on the day, the better you perform.” Practice mindfulness “Mindfulness certainly helps,” Markus says. “If your mind is free of worry, and unnecessary thoughts, you can stay in the present moment. It’s good to learn to quiet the mind, to turn off the inner critic. Learn to simplify and focus on one thing.” Play! Yes, it’s important to have goals, to have a plan, to automate skills, and to be motivated. But if we get too serious, we risk getting too severe with ourselves and then the sport we once loved can feel like a strain. “Just play!” Markus always tells his clients. “It helps when you are positive and having fun. You can’t force the flow!”