Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
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Prevent Achilles Tendinitis: Tips for Pain-Free Running πββοΈπ¦Άβ¨
This week you can learn about how to prevent a common running injury β Achilles tendinitis. Ouch!
We'll also help you master marathon endurance strategies. And share how long it should take to run a kilometre, depending on your ability. We hope you enjoy reading our advice about becoming a smarter, more resilient runner!
Your goals are worth every drop of sweat! Run with purpose, run with heart.
RUNNING RECOVERY
How to avoid Achilles tendinitis
The Achilles tendon can absorb up to six to eight times your body weight whilst running and affects around 9% of recreational runners.
Itβs important to prevent injury through strength training, smart planning, and proper footwear.
When running to a high frequency and intensity without the required recovery, the repair process is somewhat limited, and we experience overload; often, this will lead to pain and/or dysfunction.
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Our resident physio, Jack, shares expert advice on understanding your body's signals and finding the perfect balance between training and recovery.
Whether you're a marathon novice or a seasoned runner, we have a running training plan just for you.
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βHoka Cielo X1 2.0 - A tip-of-the-spear product tuned for higher tempo pickups, the Cielo X1 2.0 is a must for speed seekers. Engineered with an aggressive forefoot rocker and ultra-responsive dual-density PEBA midsole with snappy carbon fibre plate, this pace-pushing road racer has been finished with a light, breathable upper.
For all our subscribers - the code will give you 15% off SS25 productsβ β
The code expires on 1st May 2025. SS25 products are current season items. In most cases, SS25 will be stated in the product name. For Nike products, SP25 and SU25 are included in the promotion. (Exclusions apply, including but not limited to Brooks, Coros, Garmin, Shokz and Maurten)
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ASK MIKE
Ask the Coach: Preventing and overcoming pain in the final stages of a marathon
Marathon runner, Carly contacted our head coach to ask about preventing the pain she experiences in the last four miles of a race.
Marathon runners experience inevitable fatigue in the final miles due to glycogen depletion and metabolic shifts. The key is managing early race pace to preserve energy and balance glycogen and fat metabolism.
Mental strategies, such as breaking the race into smaller targets, also help maintain pace and mental toughness until the finish line!
If you get it right, you will be able to hold your pace and sprint at the end, but if you get the early pace wrong by going out too fast, and you build the oxygen debt created too soon, it will cause you to slow down.
GEAR
Comfy & zero bounce running belt
The Flipbelt can: β Hold plenty of gels and salt tablets β Inner clip for your keys β Keep your phone snug β Not rub or bounce
After testing this running belt across multiple marathons and training cycles, we can confidently say itβs the best on the market.
Are you curious about how long it takes to run a kilometre? It depends on how experienced you are at running:
β Beginners typically run 1 km in 13 minutes
β Intermediate runners clock in around 7-8 minutes
β Pro runners can crush it in under 3 minutes!
It's not just about speed, it's about understanding your unique running journey! Several factors can impact your pace, such as age, fitness level, terrain and weather conditions. If you want to improve your speed, then consistency is key! Regular practice, strength training, and smart nutrition can dramatically improve your kilometre time.
Understanding the relationship between distance and time allows you to plan your training sessions more effectively. By knowing your pace, you can adjust your runs to focus on speed, endurance, or a combination of both, depending on your goals. Use our pace calculator to estimate your finish time and miles/km splits
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Want to level up your running game? Check out our training plans - designed to help you crush your goals!
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Latest codes & discounts
From 17th March / HOKA UK Mid-Season Sale: Up to 30% off
"Mental toughness doesnβt come from reading a book or listening to a motivational speaker, itβs earned just like your physical fitness. Every time you make that tough decision to go run, youβre building mental toughness. In the marathon, this is mandatory."
Greg Meyer, Boston Marathon menβs winner
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Bye for now
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Coach the Run helps midlife runners improve their performance and reach their goals through personalised advice and training plans, with expert advice from London Marathon winner Mike Gratton. Join our mailing list to receive running tips, event details, discount codes, and more every two weeks...
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