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Step into Suunto ambassador Emelie Forsberg’s running shoes for a week of training, yoga, gardening, baking and cooking. When it comes to the mountain lifestyle, she’s living the dream. Take a peek into her world and be inspired! Trail running champion Emelie Forsberg lives in Chamonix in the French Alps and spends her days running around the Mont Blanc massif. But her life isn’t all intense training and competition. She has downtime and spends it doing yoga in stunning outdoor locations, tending her vegetable garden, studying and baking her signature treats. “I think for me, because I haven't always been in the world of training and racing, as many other athletes have, I find it very important to do other things on the side of the athlete life,” Emelie says. “I like to make up new recipes, read biology articles to keep my education up-to-date. I love taking time for the garden, and harvesting veggies in the summer and autumn. I also like writing, which I do for a Swedish magazine. All of these hobbies make my life as an athlete better!” Press play to watch Emelie talk about her love of running Monday: double training session Morning: I often wake up early (5 or 6 am), which means the sun has not normally risen over the mountains to reach the house. I often do yoga inside and then I make a coffee and go outside and walk around my little garden. I eat some homemade muesli and yoghurt. I leave the house and start the training. The first run is a harder session with some intervals.Noon: After getting home from my run, I prepare the lunch, usually with something from the garden. My favourite food now is a zucchini lasagne with tomatoes and cheese and Swiss chard. Then I need to catch up with emails and when I’m finished I bake some tasty cookies to enjoy that night. Afternoon/evening: Then it’s time for the afternoon session and I go for an hour easy run. Afterward, I do stretching and 10 core and back exercises. Prepare my running pack for the following day. I always go to bed early because I wake up early. Emelie recently attended a one week yoga camp. © Emelie Forsberg Tuesday: long mountain day Morning: Wake up early and take a quick breakfast. Grab my pack and go into the mountains. Training: Often the approach is around 3.4 hours and then the climbing and scrambling starts. I like to choose mountains where you need crampons and one ice axe. Evening: Coming home around dinnertime, I prepare a good dinner with veggies from the garden and then I spend the rest of the evening at home and maybe on the sofa reading. I like easy reading books that are like movies, like books by Ken Follet, or sometimes books by people like John Muir and Umberto Eco. Emelie has two vege patches. One is 3 m x 3 m, the other 1 m x 1.5 m. © Emelie Forsberg Wednesday: easy day Morning: I go on a short morning run before breakfast, come back and catch up with computer work. Then I bake something and do some gardening. I like to bake cakes, pastries and desserts as well as sourdough or fruit and nut bread. I experiment with flour like with chickpea flour, coconut flour and almond flour. Afternoon: I do a yoga session in the afternoon. This is a rest day. Click here to read more about Emelie Forsberg Cinnnamon buns are one of her favorite things to bake. © Emelie Forsberg Thursday: mixed day Morning: Yoga, coffee in the sun, then breakfast followed by a three hour run at a good pace. The pace depends on the terrain, but it’s almost racing pace.Noon: Lunch, with veggies from the garden. Afternoon: Roller skiing. Only uphill! Emelie's tips for improving your trail running! She runs straight out of her door and into the mountains. © Emelie Forsberg Friday: interval day Morning: Yoga, coffee in the sun, breakfast and then an interval training session. Afternoon: A two-hour easy paced run A coffee in the sun is a daily must in her routine. © Emelie Forsberg Saturday: rest day Just taking it easy today. Maybe going for an easy run. "I love maps! Looking to new routes and adventures," Emelie says. © Emelie Forsberg Sunday: big day This is normally a race day! If there’s no race, I normally do about a four hour run in the morning and stretch and do a core workout in the afternoon.Click here for Emelie's power pancakes recipe! Emelie does a core workout surrounded by her gardening equipment © Emelie Forsberg

With heat of the day soaring to 35° C, it was one of the hottest races in the history of the Kona Ironman. Suunto ambassador Åsa Lundström gave it everything she had and improved her placement by six positions from last year. We caught up with her for the final instalment of our four part series about her road to Kona. © OrcaHer goal was to finish in the top 15, no small feat at the world’s premier Ironman. Placing 11th, Swedish triathlete Åsa Lundström achieved this and says she’s confident she can do even better next year. “After learning several lessons from last year’s race, I had a better strategy for this year’s,” she says. “I know also I still have a lot of unused potential, both in terms of my physical capacity and from a strategic point of view.” To prepare for the Kona Ironman in Hawaii and the race’s humid conditions, she spent the prior three weeks training in the Canary Islands. “I was alone for the first week in Kona, which was pretty good for mental preparation, and a few days before the race my parents came to support me, which was incredibly valuable.” Click to learn about the Kona Ironman! © Orca Mental preparation is an important aspect of her training and focus on race day. Åsa visualizes potential race day scenarios and how she would handle them if they did occur. She has a list of mantras and other mental techniques ready to use when the going gets tough during the race. “I try to focus on my own performance, look back on what I have done in my training and believe I have done enough,” she says. While Åsa didn’t have the perfect race, she’s happy with the improvements she did make. Being more patient, focusing on her performance and not giving much thought to the performance of other athletes were important lessons. “I learnt that cooling myself on the bike and run is on of the biggest factors that affect the outcome of the race,” she says. “Cold water under the helmet, over the body while cycling, ice in the sports bra, cold water sponges over the body and holding ice in the hands while running are useful methods to avoid overheating.” Click here to read more about Åsa Lundström © OrcaThe end of the road cycling leg was the most challenging part of Åsa’s race. Pedalling with tired legs into a strong head wind in hot conditions required all the mental toughness she could muster to get through. “There is much more to get out of my potential, and I’m already super psyched to start working to lift my level another couple of inches for next year’s Kona Ironman,” Åsa says. “Before I begin my off-season I will race in the Ironman 70.3 Middle East Championship in Bahrain in early December. “Thanks to all who follow and support my journey! It means more to me than you might think.” Here are links to part one, part two and part three of our four part series on Åsa's road to Kona Ironman. Lead image: © Orca/Gines Diaz

Here are the last two candidates in the Dream Traverse Video Contest final! Vote for your favorite to make its creator's dream come true. View all six videos and choose your winner at traversecollection Three Suunto Traverse outdoor watches will be raffled among all voters. SNOWBOARDING IN JAPAN Candidate number five is Tom Harrison from London, UK. Or actually the whole Harrison family has a dream of snowboarding in Japan. “As a family we enjoy adventure, and I helped my sons create the film for the competition about the familie's dream trip to Japan,” Tom says. “Whether it’s camping, climbing, hiking or skiing, we can’t get enough of new challenges. Leaving London for a new adventure, even if it’s for only a couple days, is always a thrill.” When asked what the outdoors mean to him, Tom turned to his 15-year-old son to get an answer. “The outdoors is something that he can’t even begin to comprehend; a place that breeds adventure. Living in the city he feels contained, boxed in, always looking out the classroom window into the unknown, and all he wants to do is explore it.” “Outdoors give you an overwhelming sense of achievement. Getting out of London and going on an adventure is an amazing feeling, and it’s addictive. You can really find yourself when you are lost in the outdoors.” The Harrison family’s dream is to snowboard in Niseko, Japan. “In Niseko both amateurs and professional shred the fresh snow of the mountain,” Tom explains. Tom would take his sons also to Tokyo and Kyoto to explore the culture and beauty of their dream destination. “I would love to see my boys’ faces as they watch the crowds at the famous Shibuya zebra crossing in Tokyo or marvel at the beauty of the bamboo forest in Kyoto. It would be an unforgettable experience.” TRAIL RUNNING EP.5 Finalist number six is Björn Hunger, 17, from Windischgarsten, Austria. Björn enjoys trail running, mountain biking, ski mountaineering and shooting videos. “For me outdoors mean freedom. It's the best thing in the world to be out in the mountains with my friends and family!” Björn says. Björn’s dream traverse destination is Iceland. “To go to Iceland is one of my biggest dreams and it would be so cool to realize this dream!” “I would like to go to Iceland because the whole nature and the mountains there are so awesome.“ Get to know the other candidates: DREAM TRAVERSE VIDEO CONTEST FINALISTS: KINGDOM TRAVERSE AND PATAGONIA DREAMING DREAM TRAVERSE VIDEO CONTEST FINALISTS: DO THINGS ALWAYS AND WINTRY CHINA DREAM Go to traversecollection, watch the videos and vote for your favorite. Three Suunto Traverse outdoor watches will be raffled among all voters.

Get to know the first two Dream Traverse Video Contest finalists and vote for your favorite to make its creator's dream come true! View all six videos and choose your winner at traversecollection Three Suunto Traverse outdoor watches will be raffled among all voters. KINGDOM TRAVERSE The first candidate, Grobler Basson, comes from Cape Town, South Africa. Grobler and some of his friends actually had their adventure dream long before the contest. “We have been planning our adventure for the better part of this year, we even called it the Kingdom Traverse long before we knew of Suunto's plans and the launch of your new Traverse watch,” Grobler says. “We will traverse Lesotho from one side to the other. We will do this the only way we know possible – high altitude trail running, some off-the-grid mountain biking, cold water swimming and breath-taking kayaking coupled with some off-the-chart camping spots and difficult navigation!” The Kingdom of Lesotho is a land locked mountain kingdom located inside South Africa. It is the country with the highest lowest point on Earth of 1400 m (4600 ft). “The Kingdom Traverse would serve two goals; firstly to stimulate and temporarily satisfy our need for adventure and exploration, secondly, we see Lesotho as an amazing jewel yet to be discovered by international adventure tourism. We believe that the Kingdom Traverse would bring some amazing exposure to what Lesotho has to offer, and possible boost their tourism!” PATAGONIA DREAMING Candidate number two is Kellen Witschen from northern Minnesota in the United States. “The outdoors is a place I can go to and feel free from a schedule and from responsibilities, even if it’s only a quick bike ride at the end of the day. It is a place to test your knowledge and skills, where the consequence of failure is very real and very apparent,” Kellen says. Kellen’s Dream Traverse is far from an evening ride: he wants to ride the Carretera Austral, a 770 mile dirt road that runs from Puerto Montt to the start of the Patagonian ice cap. “Ever since visiting Patagonia in 2012, I have dreamed about going back. While doing research there, I only got to see a small section of the area and the group traveled exclusively by motor vehicle. I want to go back and bike the entire 770 miles of the Carretera Austral.” “The road travels through many different types of landscape and vegetation, ranging from closely woven coastal canals and Patagonian Steppe to high mountain peaks.” Go to traversecollection, watch the six videos and vote for your favorite. Three Suunto Traverse outdoor watches will be raffled among all voters.

「今日は走りたくない」「目標のレースが終わって、次に何をすればよいか分からない」。ランニングを続けていれば、モチベーションが下がる時期は誰にでもあります。 やる気は、毎日同じ強さで続くものではありません。だからこそ、気分だけに頼らず、走り始めやすい環境や習慣をつくることが大切です。 この記事では、コーチやアスリートによる元記事のアドバイスをもとに、ランニングのモチベーションを維持する10の方法を紹介します。 目次 1. 走り始めるハードルを下げる 2. 小さく具体的な目標をつくる 3. 仲間と走る予定を入れる 4. コースや時間帯を変える 5. 距離ではなくフォームを課題にする 6. 別の運動を取り入れる 7. 記録から小さな進歩を見つける 8. 苦手な要素を一つだけ練習する 9. 前日に走る準備を済ませる 10. 休む日を失敗にしない Suuntoで走る習慣を振り返る まとめ｜やる気を待つより、走りやすい仕組みをつくる 1. 走り始めるハードルを下げる モチベーションが低い日に「いつもどおり10km走ろう」と考えると、着替える前から負担に感じることがあります。そんな日は、「シューズを履いて外へ出る」「10分だけ歩く」「1kmだけゆっくり走る」と、最初の行動を小さくしましょう。 動き始めて調子が上がれば少し延ばし、身体が重ければ短く終えて構いません。短いランでも、習慣を途切れさせずに次へつなげる価値があります。 2. 小さく具体的な目標をつくる 大きな大会だけを目標にすると、本番が終わったあとや、開催日まで遠い時期に走る理由を見失いやすくなります。 「今週は2回走る」「30分を会話できるペースで走る」「新しい公園まで行く」など、数日から数週間で達成できる目標を設定しましょう。連続走行チャレンジを行う場合も、疲労や生活に合わせて無理のない条件にします。 3. 仲間と走る予定を入れる グループラン、ランニングクラブ、友人、家族など、誰かと走る約束があると、自分一人で毎回判断する必要がなくなります。会話を楽しむラン、練習会、オンラインでの記録共有など、自分が心地よく続けられる形を選びましょう。 ただし、仲間のペースや距離に無理に合わせる必要はありません。目的と走力を事前に共有し、お互いが安全に楽しめる内容にします。 4. コースや時間帯を変える いつも同じ道に飽きたら、走る目的を「トレーニング」から「小さな探索」へ変えてみましょう。公園、川沿い、海辺、知らない路地、近郊のトレイルなど、景色が変わるだけでも新鮮さが生まれます。 早朝、昼休み、夕方など、生活の中で走りやすい時間帯を試すのも一つの方法です。暗い時間帯は、反射材やライトを使用し、交通量や足元、地域の安全性を確認してください。 アメリカ大陸を走ったパトリック・スウィーニー。© Patrick Sweeney 5. 距離ではなくフォームを課題にする 距離やタイムを追うことに疲れたら、姿勢、腕振り、接地、リズムなど、一つの動きに意識を向けてみましょう。普段と違う目的ができると、短いランにも取り組む理由が生まれます。 フォームを大きく変えると別の部位へ負担がかかる場合があります。痛みがあるときは無理に修正せず、必要に応じて資格を持つコーチや専門家へ相談してください。 ▶︎関連記事：「ランニングエコノミーとは？走りを効率化する5つの改善方法」 6. 別の運動を取り入れる ランニングだけを続けることに気持ちが向かない時期は、サイクリング、スイミング、ハイキング、筋力トレーニングなどを取り入れます。 別の運動は、身体へ異なる刺激を与えながら気分転換できます。ただし、慣れていない運動を急に高い強度で行うと疲労や痛みにつながるため、少しずつ始めましょう。 7. 記録から小さな進歩を見つける 自己ベストだけが進歩ではありません。同じコースを以前より楽に走れた、低い心拍数で同じペースを保てた、坂道でも歩かず進めた、忙しい週にも短いランを続けられたことも成果です。 1回の良し悪しで判断せず、数週間から数か月の記録を振り返りましょう。距離、時間、ペース、心拍数、トレーニング負荷に加えて、その日の気分や体調を残すと、自分が走りやすい条件を見つけやすくなります。 ▶︎関連記事：「ランニングのトレーニング負荷を管理する方法」 8. 苦手な要素を一つだけ練習する 長い距離ばかり走っているなら短い坂を、速い練習が中心なら余裕のあるペースで長く動く時間を取り入れるなど、普段と違う刺激を試してみましょう。 一度にすべてを改善しようとせず、その日のテーマは一つに絞ります。強度の高い練習は連日行わず、現在の体力や回復状態に合わせて調整してください。 9. 前日に走る準備を済ませる 走る直前にウェアやシューズを探し、コースを決め、ウォッチを充電していると、その間に気持ちが変わってしまうことがあります。 前日のうちにウェアを用意し、開始時刻とコースを決め、必要な機器を充電しておきましょう。「朝7時に玄関から20分走る」のように、いつ、どこで、何をするかまで決めると行動へ移りやすくなります。 10. 休む日を失敗にしない 走りたくない理由が、単なる気分ではなく、睡眠不足、強い疲労、痛み、体調不良である場合もあります。そんな日は、休養や軽い運動へ変更することもトレーニングの一部です。 予定を一度変えたことと、ランニングをやめることは同じではありません。「今日は休み、次はいつ走るか」を決めれば、習慣へ戻りやすくなります。痛みや体調不良が続く場合は、医療従事者へ相談してください。 Suuntoで走る習慣を振り返る Suunto Runは、軽量なランニングウォッチで、日々のランを無理なく記録したい人の選択肢です。 Suunto Race Sは、コンパクトなサイズで、トレーニングの進捗や回復をより詳しく振り返りたい人に適しています。 Suunto Race 2は、目標レースへ向けた継続的なトレーニングや、地図を活用した新しいルートの探索を楽しみたい人の選択肢です。 数字を毎回の評価に使うのではなく、続けてきた過程を確認するために活用しましょう。短いランも含めて記録が積み重なると、自分が前へ進んでいることを実感しやすくなります。 まとめ｜やる気を待つより、走りやすい仕組みをつくる ランニングのモチベーションは、常に高く保つ必要はありません。走るハードルを下げ、小さな目標を設定し、仲間や新しいコース、記録の振り返りを活用することで、気分に左右されにくい習慣をつくれます。 それでも身体が疲れている日は、安心して休みましょう。大切なのは一日も欠かさないことではなく、自分に合う形で何度でもランニングへ戻ってくることです。 今日の一歩を、次の習慣へ Suuntoのランニングウォッチで、距離やタイムだけでなく、続けてきた過程を振り返りましょう。 Suuntoウォッチを見る

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.