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(Updated March 2024) It can happen to the best of us. We sign up for a marathon with good intentions and then life happens; the kids get sick, you get sick, or maybe you just procrastinated like a champion. Whatever happened, your training plan went out the window. Next thing you know, the marathon is a week or two away. What to do? This is an all too familiar scenario for running coach and fitness and nutrition expert Dr. Rick Kattouf II. Clients come to him in a panic about this, looking for a saviour. “I never want to send an athlete into a bear fight with a butter knife,” he says. “So I'm very honest with them; running a marathon significantly undertrained is going to dramatically increase the risk of injury and illness. If it was up to me, I would say let’s move on, go back to the drawing board. But if they are intent on doing it, I will back them.” With that proviso, we’re assuming you’re the type to walk into a bear fight with a butter knife. In that case, we play out a couple of scenarios where you might come out alive. When race day rolls around, there is one thing to keep in mind: respect. Scenario 1: one week before race day Let us imagine the marathon is seven days away and your training plan has gone up in flames. Should you even bother preparing now? “The general answer is, no, there is nothing we can do the week of the race that is going to make us a better marathon runner,” Kattouf says. “With that been said, we do need to tweak things.” Ordinarily, for those runners who bothered to train, the seven days before a race would be part of their tapering. In this scenario, that doesn’t make any sense. “We have an athlete now that hasn’t peaked so there is no reason to taper,” Kattouf explains. “Nor are we going to try to get them up to a 10 or 20 mile run this week. But what I would like to achieve before race day is a little feedback on that body. The body needs to feel the road.” Preparation advice: Imagine it’s Monday and race day is the coming Sunday. Kattouf advises to run about three kilometers, or two miles, a day for five straight days. Keep it light, don’t go hard. Make them easy jogs. “Otherwise, race day will be like a hammer to the head,” Kattouf says. Aside from the running, it’s also important to stay well hydrated during the week preceding the marathon. Get plenty of sleep and eat well. Kattouf advises no dieting this week. Scenario 2: two weeks before race day In this scenario, we imagine you have caught on a little earlier to the potential car wreck of a race that is hurtling towards you. You muster up your determination and try to swerve back on course. What is the best way forward from here? “They say, ‘don't shove a square peg through a round hole’, but sometimes we need to do exactly that” Kattouf says. “And now we're just going to shove it.” Preparation advice: Kattouf advises implementing a multi-day training block. It’s not about the distance or duration of one training run, but instead the focus is on the cumulative effect of the whole training block. Forget trying to smash out one 20 km run. Focus on incremental gain. On Monday and Tuesday of week one, do an easy run for an hour each day. Take Wednesday and Thursday off, and then repeat the hour-long runs on Friday and Saturday. For the seven days before the race, revert to the preparation advice in scenario one. All up, this builds in nine runs in 14 days. This strategy prioritises frequency over volume. Scenario 3: a month before race day Respect. You’ve caught on to the looming catastrophe early and have given yourself a fighting chance to come out the other end relatively unscathed. Let’s drill down. “A month can give us a good amount of time to prepare,” Kattouf says. “It’s time to initiate a four week training camp.” Preparation advice: Get ready to train. Coach Kattouf wants you to do it every single day. Yes, seven days a week. The good news is he’s not asking for big running volume. He wants a mix of training: running, strength training, stretching and foam rolling. “Seven days a week of exercise for four weeks is no joke,” Kattouf says. “The key is, if we work out that much we never blast ourselves in one session so that we need a whole day to recover.” Running, swimming, stationary bike, weight training, stretching or yoga – all could have their place over the four weeks. Running should, of course, be the primary focus. The main message is: keep moving, just don’t push yourself. Race day: respect When race day rolls around, there is one thing to keep in mind: respect. “The marathon is no joke, even for the very well trained,” Kattouf says. “The conditioned athletes 100 % respect it. That’s important.” One way to show respect is to focus on taking care of yourself properly, rather than being cocky and charging into it blindly. Race day advice: Wear a watch with a heart rate monitor, and focus on keeping your heart rate low. Achieve this by following a walk-jog rhythm right from the beginning. Start the race by walking. “Throw out time, throw out pace,” Kattouf says. “Keep one number on your watch: heart rate. Nothing else matters.” Keep your heart rate below zone one (50-60% of your maximum heart rate), or in zone one, and no higher than zone two (60-70% of max heart rate). If your heart rate creeps into zone three, immediately switch to walking. Make it your mission to enjoy the marathon. Forget competition or trying to chase a personal best. Fun is the name of the game for this race.

レースやロングランで、最初に速く走りすぎて後半にペースが落ちてしまった経験はありませんか？ GPSウォッチを使えば、現在のペースや心拍数をすぐに確認できます。しかし、画面に表示される数字を追うだけでは、必ずしも安定したペースで走れるようになるとは限りません。大切なのは、呼吸の状態、脚の重さ、フォームの変化などから「今どれくらいのペースで走っているか」を自分で感じ取り、実際のタイムと一致させていくことです。 この記事では、400mトラックを使ってランニングのペース感覚を身につける方法と、Suuntoウォッチを練習に活用するポイントを紹介します。 ペース感覚とは？ ペース感覚とは、ウォッチを何度も確認しなくても、自分がどれくらいの速さで走っているかを把握できる感覚です。 たとえば、1kmを5分で走るつもりだったのに、実際には4分30秒で走っていた場合、自分の体感と実際のペースに差があることになります。 この差が大きいままだと、レース序盤でオーバーペースになったり、ペース走で設定より速く走りすぎたりしやすくなります。反対に、体感と実際のペースが近づいてくると、コースや天候が変わっても、自分にとって持続可能な強度を判断しやすくなります。 なぜ一定のペースで走るのは難しい？ ランニング中の体感は、毎日同じではありません。 睡眠や回復状態、水分補給、気温、湿度、風、標高、コースの起伏などによって、同じペースでも感じ方が変わります。心拍数もコンディションや環境の影響を受けるため、ペースや心拍数だけでなく、自分の体感と組み合わせて判断することが重要です。 また、走り始めは身体が軽く感じやすいため、目標より速いペースでも楽に走れてしまうことがあります。 そのペースを長く維持できず、後半に失速するのが典型的なオーバーペースです。 安定したペースで走るためには、「今は楽に感じるか」だけでなく、「この強度を目的の距離まで維持できるか」を考える必要があります。 ペース感覚を磨くなら400mトラックがおすすめ 陸上競技場のトラックは、多くの場合1周400mで、距離が明確です。信号や急な曲がり角、道路のアップダウンが少ないため、同じ条件で繰り返し走りやすく、体感とタイムを比較する練習に向いています。 400mごとにタイムを確認すれば、1kmを走り終えるまで待たなくても、自分のペースが速すぎるか、遅すぎるかを把握できます。 たとえば1kmを5分で走る場合、400mの目安は2分です。 1kmの設定ペース 400mの目安 4分00秒/km 1分36秒 4分30秒/km 1分48秒 5分00秒/km 2分00秒 5分30秒/km 2分12秒 6分00秒/km 2分24秒 6分30秒/km 2分36秒 7分00秒/km 2分48秒 最初から速いペースに挑戦する必要はありません。自分が無理なく繰り返せるペースから始めましょう。 400mトラックを使ったペース感覚トレーニング ここからは、ペース感覚を身につけるための基本的な練習メニューを紹介します。 このトレーニングの目的は、400mを全力で走ることではありません。 設定したペースを、自分の体感でできるだけ正確に再現することです。 1．10〜15分ウォームアップする 最初に、会話ができる程度の楽なペースで10〜15分走ります。 ウォームアップ中は、呼吸、脚の動き、肩や腕の力みを確認しましょう。身体が温まってきたら、股関節、ふくらはぎ、太ももまわりを軽く動かします。 ウォームアップの最後に、ウォッチを見ずに400mを1周走ってみるのもおすすめです。 走り終えた後に、自分が予想したタイムと実際のラップタイムを比較します。思っていたより速かった場合は、普段から走り始めのペースが速すぎる可能性があります。 2．目標ペースを決める 最初は、現在の走力で無理なく繰り返せるペースを選びます。 フルマラソンの目標ペース、普段のペース走の設定、10kmを無理なく走れるペースなど、自分の目的に合わせて設定してください。 初心者の場合は、速さを追うよりも、6〜8本を同じタイムでそろえられるペースがおすすめです。 3．400mを6〜8本走る 400mを6〜8本走り、1本ごとに90秒から2分程度、歩くかゆっくりジョギングして回復します。 各400mでは、最初からウォッチを見続けないようにします。 まずは自分の体感で設定ペースを再現し、400mを走り終えてからラップタイムを確認しましょう。 目安として、設定したタイムから前後3秒程度に収めることを目指します。ただし、最初からタイム差を小さくする必要はありません。体感と実際の差を知ることが、この練習の第一歩です。 4．タイムだけでなく体感も記録する 各ラップの終了後に、次のポイントを振り返ります。 呼吸にはどれくらい余裕があったか 脚が重くなっていなかったか 肩や腕に力が入っていなかったか 後半にフォームが崩れなかったか あと何周続けられそうだったか 体感を10段階で記録するのも有効です。 たとえば、「余裕がある」を3、「少しきついが維持できる」を6、「全力に近い」を9といった形で、自分なりの基準を作ります。 ラップタイムと体感をセットで記録すると、「この呼吸とフォームなら1km5分前後」というように、ペースを身体で覚えやすくなります。 5．慣れたら2種類のペースを走り分ける 一定のペースを再現できるようになったら、1回の練習で2種類のペースを走り分けてみましょう。 たとえば、最初の3本を余裕のあるペース、次の3本を少し速いペースに設定します。 それぞれのペースで、呼吸、脚の感覚、フォームがどのように変わるかを観察してください。 ただ速く走るのではなく、異なる強度を意図的に再現できるようになることが目的です。 6．10分程度クールダウンする 練習後は、10分程度ゆっくり走るか歩きます。 クールダウンでも、あらかじめペースを予想してから走り、終了後に実際のタイムを確認してみましょう。 疲れた状態でもペースを再現できるかを見ることで、レース後半のペース感覚を養えます。 ランニングウォッチは「答えを見る道具」として使う ペース感覚を身につける練習では、ランニングウォッチを見てペースを合わせ続けるのではなく、自分の予想が合っていたかを確認するために使うのがポイントです。 おすすめは、次の順番です。 走る前に目標ペースを決める ウォッチを頻繁に見ず、自分の体感で走る ラップ終了後にタイムを確認する 体感と実際の差を振り返る 体感とタイムの差が少しずつ小さくなれば、ペース感覚が身についてきたサインです。 ウォッチのデータに頼らないのではなく、データを使って自分の感覚を育てる。そのバランスが大切です。 Suuntoウォッチでペース感覚を見える化する Suuntoウォッチを使用すると、400mごとのラップタイム、平均ペース、心拍数などを手元で確認できます。 練習後にはSuuntoアプリで各ラップを振り返り、タイムのばらつきや心拍数の変化を確認できます。 「最初の2本が速すぎた」「後半はタイムを維持できたが心拍数が上がっていた」「疲れるとストライドが変化していた」など、走っている最中には気づきにくい傾向も把握しやすくなります。 単に速かったか遅かったかを見るのではなく、設定ペースをどれくらい正確に再現できたかという視点でデータを振り返ってみましょう。 トラック練習に活用しやすいSuunto Run Suunto Runは、日々のランニングからレースに向けたトレーニングまで対応する、ランナー向けのGPSウォッチです。 専用のトラックランニングモードでは、使用するレーンを選んでスタートすると、最初の1周で自動的にキャリブレーションを行い、その後のラップを記録します。 400mトラックでペース感覚を磨く練習や、一定距離を繰り返すインターバルトレーニングに活用しやすい機能です。 インターバルワークアウトで練習メニューを管理 Suuntoアプリでは、疾走区間、リカバリー、本数などを組み合わせた構造化されたワークアウトを作成できます。 たとえば、 ウォームアップ10分 400mラン＋2分リカバリーを6回 クールダウン10分 というメニューを事前に設定しておけば、Suunto Runが各ステップを案内します。 練習中に本数や休憩時間を数え続ける必要がなくなり、呼吸、フォーム、体感に集中しやすくなります。 ▶︎関連記事：インターバルトレーニングのやり方｜ランニング向けワークアウトをSuuntoアプリで作成する方法 Ghost Runner(ゴーストランナー)で一定ペースを練習 一定のペースを保つ練習には、Ghost Runnerも活用できます。 目標ペースを設定すると、仮想のランナーに対して自分が先行しているか、遅れているかを確認できます。 速く走るためだけでなく、イージーランやロングランでペースが上がりすぎるのを防ぎたいときにも便利です。 ただし、ペース感覚を磨く日は画面を見続けないことも大切です。まず自分の感覚で走り、必要なタイミングでGhost Runnerとの差を確認する使い方がおすすめです。 軽さと高精度GPSで走りに集中 Suunto Runは重量36gの軽量設計で、デュアルバンドGNSSに対応しています。通常使用では最大12日間、高精度GPSを使用したトレーニングでは最大20時間のバッテリー駆動に対応します。 トラック練習だけでなく、日々のジョギング、ペース走、ロングラン、レースまで、ランニングを継続的に記録したい人に向いたモデルです。 ランニング以外のトレーニングにも使うならSuunto Race S ロードランニングに加えて、トレイルランニング、サイクリング、登山など、さまざまなスポーツを記録したい場合はSuunto Race Sも選択肢になります。 Suunto Race Sは115種類以上のスポーツモード、オフラインマップ、HRVを活用したトレーニング負荷や回復の確認などに対応しています。ランニングのペース練習だけでなく、複数のスポーツや長期的なコンディション管理にもウォッチを活用したい人に向いています。 ランニングに特化した軽さとシンプルさを重視するならSuunto Run。地図や幅広いスポーツ機能まで求めるならSuunto Race Sというように、目的に合わせて選ぶとよいでしょう。 ▶︎Suunto Race S詳細はこちら トラックが近くにない場合は？ 近くに陸上競技場がなくても、ペース感覚の練習はできます。 信号が少なく、できるだけ平坦な場所で、同じ区間を繰り返し走ってみましょう。 公園の周回コース、河川敷、距離表示のあるランニングコースなどがおすすめです。 GPSウォッチで500mや1kmごとのラップを設定し、最初は画面を見ずに走ります。ラップ終了後に実際のタイムを確認し、自分の予想と比較してください。 起伏や風がある場所では、タイムだけをそろえようとせず、体感強度を一定に保つことも大切です。 ペース感覚を身につけるための注意点 毎回全力で走らない 400mと聞くと、速く走るインターバルトレーニングをイメージするかもしれません。 しかし、今回の目的はスピードを追い込むことではなく、設定したペースを再現することです。 最後まで同じフォームと体感を維持できる強度から始めてください。 1本目を速くしすぎない 身体が元気な1本目は、設定より速くなりがちです。 最初の100mを意識的に落ち着いて入り、徐々にリズムを作りましょう。 レース序盤のオーバーペースを防ぐ練習にもなります。 タイムがずれても失敗ではない 予想と実際のタイムが大きく違っても問題ありません。 その差を知り、次の1本で修正することが練習の目的です。 1回のセッションで完璧に合わせるのではなく、数週間かけて少しずつ感覚を整えていきましょう。 まとめ：数字と体感を組み合わせて、自分のペースを知ろう 安定したペースで走るには、ウォッチに表示される数字だけでなく、自分の呼吸、脚の感覚、フォームの変化を理解することが大切です。 400mトラックを使えば、同じ条件で繰り返し走りながら、体感と実際のラップタイムを比較できます。 まずは無理のないペースで400mを6本走り、自分が予想したタイムと実際のタイムを比べてみましょう。 Suunto Runのトラックランニングモード、構造化ワークアウト、Ghost Runnerを活用すれば、練習の目的を明確にしながら、ペースのばらつきや成長を確認できます。 時計にペースを教えてもらうだけではなく、時計のデータを使って、自分自身のペース感覚を育てていきましょう。 ▶︎関連記事：ランニングウォッチ、スントラン（Suunto Run）とは？ランナー向け機能紹介 トラックランニング、インターバルワークアウト、Ghost Runnerなど、ランナーのトレーニングを支える機能を搭載したSuunto Run。 軽量なランニングウォッチと一緒に、次の目標へ走り出しましょう。 ▶︎Suunto Runを見る  

A wrist-based GPS is a great tool for tracking time and distance while running. All you need to know is how to press start, stop and save. As a coach and runner, I’ve noticed that many of my fellow runners aren’t doing much else with the data from these smart devices. Here is a quick introduction to three metrics to use when chasing your next PR, planning balanced training loads and looking to improve your form and efficiency. Running Cadence Most GPS devices now have a way of monitoring cadence. Cadence is defined in steps per minute (spm) or revolutions per minute (rpm, counting one leg). Suunto uses revolutions per minute. Cadence allows a runner to know the speed of their leg turnover. While there are many different opinions on cadence, it is generally agreed that somewhere around 90 rpm (180 spm) is the sweet spot for running efficiency and economy. Cadence is calculated either from the device as your arm swings, from a foot pod, or a heart rate strap, where advanced monitoring is picking up the rise and fall that occurs when running. When looking at this data after a run, it is possible to see what happens to cadence in different situations such as climbing a hill, running fast, descending, or even over time as you start to tire. If your cadence is below 165 spm it is likely your running efficiency is affected. Work to improve cadence in small increments using drills and by inserting cadence sets into your runs with 30 seconds on, 30 seconds off. Ideally you want to allow your new form to develop over time to prevent injury and allow for a neuromuscular connection so it becomes normal and habitual. Running Heart Rate Some of the latest wrist based running devices include heart rate measured on the wrist. The reliability of this seems to be slightly less than the chest strap which has been used for many years. Nonetheless, having heart rate collection of any sort is very useful to a runner who is training to become fitter and faster. Knowing individual lactate threshold heart rate, the point at which a body can no longer utilize all of the lactate it is producing, is essential. This can be discovered through simple field testing as a 30 minute test, in racing, or even lab testing. With these personal heart rate numbers in hand collecting heart rate data can add an objective and scientific explanation to rate of perceived exertion (RPE) and can also help illuminate what happened in a race or workout. If an athlete in a marathon looks back over a race file and sees a heart rate that is higher than normal at the beginning of the race, perhaps from effects of heat or improper pacing, they can start to understand the causes of a drop in pace later in the race. If going for a long endurance run, an athlete can set a heart rate cap and make sure they stay beneath it for the duration. This metric is very good for an athlete who gets hung up on pace during training. Heart rate is responsive to terrain, wind, heat, stress and fatigue. Running Pace and Auto Lap There are many options for monitoring pace during a run. I’ve observed a lot of runners who leave their watch settings with whatever it came with from the factory. Often this is average pace or current pace. Let’s give this some thought. When doing interval workouts, it is helpful to know the average pace of the lap and also the current pace if it is a shorter bout of work. This allows you to determine the exact pace needed. Perhaps a long endurance run is better served with overall pace. Using the auto lap feature generates a pace guide, although the runner may be going on rate of perceived exertion (RPE) or perhaps using a heart rate cap. Turning the auto lap feature OFF is a must for interval work in which data is collected in self-selected intervals and can be created by using the LAP button between intervals. I remind runners that current pace can be swayed by faulty satellite connections and not to panic if suddenly RPE and the data don’t jive. Remember, the device needs to collect data as you are moving forward, so for the most accuracy on an interval, pick up the pace for 4-6 steps before hitting the lap button. Cadence, heart rate and pace are three metrics that can dramatically change how you train and help you improve as a runner. Using them individually, or together, can help your pacing, efficiency, form, and economy, and will help you train and race more intelligently. This article by Carrie McCusker was originally published on trainingpeaks.com. McCusker specializes in athlete performance at all levels. You can learn more about her here. TrainingPeaks provides you in-depth analysis, planning tools and coaching services to help you reach your goal. Track your workouts with your Suunto watch. Afterwards analyze your heart rate, power, pace and other data with TrainingPeaks on web or in mobile and progress towards your goals.

After running and racing for almost 20 years, I believe I have made every possible mistake when it comes to training for a half or full marathon. Even though some of these mistakes seem obvious in hindsight, when you are training hard to achieve a big goal, sometimes you lose perspective and make questionable decisions. So, do as I say and not as I have done if you want to experience the best possible result on race day. 1. Avoid overtraining Choose a plan that works for you and stick to it. Social media has a lot of positive and motivating influences, but not when it comes to training for 13.1 or 26.2 miles. Don’t fall into the trap of seeing what another runner is doing for mileage and think you should be doing the same. Have faith in your plan and work it each week, the way it was laid out, so you can avoid injury. Making it to the start line is the first goal. Every runner is different and you will not know how much mileage is manageable for you until you start building toward your race distance goal. Listen to your body and know yourself well enough to realize when you’re doing too much. One runner can achieve a PR (personal record) in the marathon with an 18-mile-long run and 50 to 60-mile weeks while another can handle a 22-mile-long run and 70 to 90-mile weeks. Both options are very effective and work for that specific runner. Do some experimenting to figure out where your high mileage threshold is and then stick to it. Common signs of overtraining include exhaustion, losing control of your emotions, injury, slowed paces, and not being able to elevate your heart rate. If you experience any of these for more than three days, take up to three days off. You will be surprised how good you feel when you return to running well rested. 2. Test your clothing and running shoes If you have never before run the half or full marathon distance, it is important to know when to buy new shoes. Most guidelines report 400 to 500 miles as the threshold for wear and tear but some runners need to update more often. Be sure you have the correct pair of running shoes for your feet and form, preferably by having a gait analysis done, and then replace as necessary leading up to race day. Most specialty running stores offer complimentary running analysis and then can recommend the correct shoes for your body. What you wear above your feet can sometimes make or break your race. Marathoners, and some half marathoners, need to worry about chafing. Select an outfit that you will be able to wear on race day (checking the weather ahead of time) and wear it at least once on a long training run. You want to be sure it’s comfortable and, if there are any chafe points, you can generously apply glide prior to the race start. Once you select an outfit that works for you, make sure you wear it on race day or you may have a very uncomfortable shower afterward. 3. Make Your Easy Days Easy One of the hardest lessons I learned was making my easy days truly easy. Did you know that some elite runners run up to 80 percent of their training runs at an easy pace? It takes a lot of courage to run slow. Be confident enough in your training to run easy and slowly when your training plan calls for it. Your body and mind need the break from going hard and, when you run easy and allow for active recovery, you can run your hard and long runs much more efficiently, while increasing your training base. Gradually, those easy run paces will increase so you can run faster with less effort. 4. Proper pacing We have all been guilty of stepping to the start line and going out too fast, thinking we can somehow hold a pace we never have in our training. Grandiose dreams of unreachable PRs can cultivate in the early miles of a long race and turn into nightmares mid-race or sooner. You train at a certain race pace and tempo pace for a reason. You should know (and your body should know) exactly what pace you want to run on race day. It should be practiced in training and then executed on race day. Pace calculators can help you determine what is a realistic pace and time for you. 5. Nutrition and hydration Test out your hydration and fuel plan early and often in your racing preparation. Choose several long runs on your calendar and hydrate and eat the night before and during the run as you plan to on race day. The last thing you want is stomach issues or dehydration on your big day. If you practice your race day eating and drinking during your training runs, your body and mind will be used to ingesting the specific food, gels and drinks you give it. Once you find food and beverages that work for you, use them throughout your training and do not deviate from the plan on race day. You may be tempted at the expo or at the race itself to try something new, but remember the golden rule – nothing new on race day! A half or full marathon is a major commitment in your time and effort. Make sure you avoid these five mistakes to arrive at the start line ready to achieve your goals. This article by Allie Burdick was originally published on trainingpeaks.com. TrainingPeaks provides you in-depth analysis, planning tools and coaching services to help you reach your goal. Track your workouts with your Suunto watch. Afterwards analyze your heart rate, power, pace and other data with TrainingPeaks on web or in mobile and progress towards your goals. Lead image by @EdreamsMitjaMaratóBarcelona

Last weekend 50 athletes from the Suunto Multisport Team descended on the trails of St. George, Utah, to kick off the team’s inaugural 2019 season. The Suunto Multisport Camp spanned three days, offering an opportunity for professional and amateur triathletes and runners to meet, participate in workshops and familiarize themselves with team product during group runs, rides and swims. “The Suunto Multisport Camp served as the perfect venue for us to gather with teammates, team management, and sponsors to celebrate the start of what we hope will be an immensely successful 2019 season. While every member of this team is focused on performance and competition, this roster of athletes comprises a unique collection of elite and amateur athletes who all have compelling stories to tell,” says Caleb Whittle, head of brand marketing for Suunto in the Americas. One of those stories came from Brian Boyle. After surviving an automobile accident that pulverized his bones and organs, stripped him of over 60 percent of his blood, stopped his heart eight times and left him in a coma for two months, Boyle powered through years of rehabilitation and has now finished seven IRONMAN 70.3s, seventeen marathons and two 100-mile ultramarathons, all while advocating for the American Red Cross. “Getting to meet so many incredible athletes at the camp that share the same enthusiasm for the sport was amazing. It was very rewarding to learn about their backgrounds and experiences, train alongside them and to be able to learn from their training and racing recommendations. After returning from camp, I'm very motivated to go into my next race, represent the team and to follow my teammates throughout the year as they participate in their events,” Brian says. Watch the video below to get a taste of what it was like in St. George! Every member of the Suunto Multisport Team will be using the Suunto 9—our latest multisport GPS watch equipped with a 120-hour battery life, wrist-based heart rate and 80 sport modes. Additional sponsors who equipped the team included Enve Composites, Jaybird, Castelli, Blueseventy, BOCO Gear, Kanberra Sport, Petzl, Nuun, and Hyperice. Suunto Multisport Team Roster 2019 Barbara Peterson Brandi Swicegood Caroline Coble Chris Johnson Dave Orlowski Deanna Newman Derk de Korver DJ Snyder Eliot Scymanski Ellen Hart Elyse Gallegos Emily Rollins Felicity Joyce Jacqui Giuliano James Burke James Hotson Jeff Mutchie Josiah Middaugh Karsten Madsen Katie Schick Katie Thomas Morales Kelly Lambert Kelsey Withrow Kinsey Laine Lisa Roberts Matt Davidson Molly Smith Ralph Nurse Roger Thompson Ryan Giuliano Sam Long Samantha Mazer Samantha Snukis Sarah Barber Shannon Coates Susanne Davis Tim Hola Timothy Winslow Trista Francis Adam Olson Alex Borsuk Allan Spangler Beth Risdon Brian Boyle David Fuentes Denise Sauriol Jonnah Perkins Jordan Grande Justin Cogley Kelly Young Liz Canty Nora Bird Robert Steffens Ryan Montgomery Sawna Guadarrama Tara Warren

When we crunched the statistics from all the training around the world during Suunto World Vertical Week 2019, we felt our hard work had paid off. It had given you all the excuse to chase meters outside, whether on behalf of your nation, chosen sport or for your own challenge – exactly our intention. There’s something about the sight of a hill or mountain in front of us that calls us to push ourselves. The challenge of the ascent is just as satisfying as the view from the top. That’s why we do it! Well done to everyone who participated. Top countries This year, we first report a major upset. In the previous two years, Austria has come out on top as the nation that achieves the most vertical gain by average. Not this year – the Alpine nation has been knocked off its perch. This year, Italy, Slovakia and Slovenia, all mountainous nations, climbed more than Austria. But more surprising, Portugal also came in ahead of Austria. In the last two years the Swiss have also come in near the top, but this year they have dropped to the eighth position. What’s happened in Austria and Switzerland? Someone tell us! Honorable mention This year, Spain deserves an honorable mention. Spain came first in three divisions: totals per country, mountaineering, and trekking. It was also in the top five for four different activities: mountaineering, trekking, mountain biking and cycling. All up, Spain features in six of the nine country-related lists below, the only country to do so. Well done Espana! Here are the results by nation While these numbers might not seem so mind-blowing, remember they are averages, and a high average is indicative of many big days out in the hills. Italy 385 m Slovakia 360 m Slovenia 346 m Portugal 342 m Austria 337 m Spain 308 m Switzerland 288 m France 283 m Canada 276 m Norway 261 m Totals per country This year we also decided to look at the totals per country. In these countries, World Vertical Week participants have been really active and gotten out there to climb, even only a little, to add on their country’s total number. These little efforts have added up. Spain 645.000 m France 546.000 m Italy 379.000 m United States 377.000 m China 250.000 m Austria 216.000 m United Kingdom 183.000 m Japan 150.000 m Norway 142.000 m Switzerland 140.000 m Average ascent by activity At least as interesting as the country numbers are the activity specific stats. From these, we can see that skiers clearly put in the biggest average days. Trail running and mountain biking are probably under-represented because it’s winter in the populous Northern Hemisphere. Like Vertical Week 2018, ski touring, mountaineering and trail running came out on top this year. The question is, which nations did the most of each? Ski touring 830 m Mountaineering 594 m Trail running 474 m Mountain biking 355 m Trekking 311 m Hiking 213 m Nordic skiing 199 m Cycling 193 m Running 100 m Activity by country Ski touring France 1127m Italy 1085m Austria 864m Switzerland 828m Germany 776m Two countries pass 1000 m of vertical gain by average! Mountaineering Spain 1071m UK 947m Poland 798m USA 716m Germany 651m Trail running Hong Kong 1176m Japan 901m Malaysia 813m China 765m Portugal 713m Asia dominating, showing the growing popularity of the sport in the region! Mountain biking Italy 476m Slovakia 474m UK 437m Spain 422m Austria 394m Cycling Colombia 499m South Africa 485m Israel 446m Spain 438m Italy 363m These nations have favorable weather for cycling in March! Nordic skiing France 379m Canada 321m USA 285m Norway 243m Austria 212m Trekking Spain 566m Italy 527m Malaysia 363m Italy 362m Poland 304m Individual top performances While we can’t give away too much information here, such as who and where, we can share some insight in the individual top performances over the week: To be on the pointy end of the rankings one had to climb more than 10000 meters over World Vertical Week. And to stand out with a single activity one had to climb 4000+ meters in one go! Thank you, everyone, for participating! Read three inspiring stories from the World Vertical Week!