The Day the Marathon Changed Forever

Five days ago, the London Marathon delivered something no one has ever seen before: not one, but two men breaking the two‑hour barrier in the same race. And unlike the controlled, pacer‑orchestrated events of the past, this happened in a real marathon — with crowds, corners, tactics, and pressure.

Sabastian Sawe crossed the line in 1:59:30, becoming the first person in history to run a legal, open‑race sub‑2 marathon. Eleven seconds later, Yomif Kejelcha finished in 1:59:41, the fastest debut marathon ever recorded. Jacob Kiplimo wasn’t far behind in 2:00:28, also under the previous world record.

And while this is an amazing moment in running history, how they ran the race was also phenomenal.

They negative‑split the fastest marathon in history. Getting faster as they went.

What?!?!

Sawe’s final mile was 4:17.
His last 5K was 13:41 — faster than most people can run a standalone 5K.
Kejelcha matched him stride for stride through 40K and still closed under two hours.

This wasn’t a race where someone hung on.
This was a race where the best runners in the world got faster as the miles went on.

And that’s the real lesson for the rest of us.

No, I’m not suggesting we will all be running sub-2 marathons - though I predict it will now become more common, much like the sub-5 mile, then sub-4…once someone did it, many others quickly followed. But negative splits? That’s something we can stride, er, strive for.

Negative splits aren’t magic. They’re physiology.

When you pace the early miles with control, you:

• delay lactate accumulation

• protect your running economy

• preserve glycogen

• reduce central fatigue

• keep your stride mechanics intact

• maintain psychological control (more on this in the weeks to come!)

In other words, you give your body a chance to show you what it can do when it matters.

The sub‑2 marathon era didn’t begin because humans suddenly got faster.
It began because the best runners in the world learned how to run smarter.

And that’s something every runner — beginner to elite — can train.

Progression runs.
Finish‑fast long runs.
Even just running your easy days actually easy.

The fastest race in human history wasn’t defined by the first half.
It was defined by the last six miles.

If the best runners alive are holding back early and finishing fast, maybe the rest of us should stop believing negative splits are a miracle — and start treating them like a skill.

Because after London, one thing is clear:
The marathon has changed forever.
And the way we all think about pacing should too.

Keep on running!

~Jess

My 22-mile run ended at mile 8.
The other 4.87 miles were a limp back to my car.

Four weeks out from the Sugarloaf Marathon, that’s… not ideal.

Here’s the quick version:
My calf started grumbling around mile 5. By mile 6.5, it fully locked up. Hard, painful, not negotiable. I pushed to 8, stopped… and couldn’t start again. The muscle was a rock. Walking hurt. Running wasn’t happening. So I turned around and walked back. In shorts. In 40 degrees. Recording a video to keep from crying. Totally normal behavior.

And here’s where most runners spiral.

Because the immediate thought is:
Well, that’s it. Marathon’s over.

And it’s exactly what I thought during that long walk back to my car.

But it’s not.

Here’s the part most people get wrong:

One bad long run does not erase your fitness.
It doesn’t undo months of consistent training.
And it definitely doesn’t mean you suddenly “can’t” run your goal race.

What it does mean is that something—fatigue, compensation, load, mechanics—finally had enough so your body said, “we’re done here.”

That’s not failure. That’s information.

And this is where the shift needs to happen—especially late in a training cycle.

A bad long run isn’t a fitness problem to fix.
It’s a signal to interpret.

Because at 3–4 weeks out, your fitness is already built. You’re not going to suddenly gain endurance by cramming in another long run or doubling down on mileage. The only thing you can do at this point is protect what you’ve built—or chip away at it.

So instead of asking: How do I make up for this?
The better question is: What does this change about the next 7–10 days?

For most runners, the answer is some version of:

• Back off just enough to let things settle

• Keep easy runs actually easy

• Be selective about what workouts you keep

• And don’t force anything your body is clearly not ready for

Because the real risk isn’t the failed run.
The real risk is the overreaction to it.

This is how small issues turn into race-day problems—by trying to “win back” a workout that doesn’t matter anymore.

At this point in a marathon cycle, you’re not building fitness—you’re managing it.

You’re managing fatigue.
You’re managing niggles.
You’re managing how much stress your body can absorb without tipping over.

And sometimes that means doing less… not more.

So no, I’m not thrilled.
Yes, I’d much rather have finished that run exactly as planned. I had a bad week and was looking forward to the 22-miler building my confidence back up. Double-whammy.

However, after evaluating what had happened, and a couple of hours of improvement, I realized that the marathon is not off the table - nor is my goal of achieving a PR. It just means that my schedule is changing for the next week.

So a long run that flopped? It’s a part of training.

Not the highlight reel.
The part that actually matters.

I’ll recover, adjust, and get back to it. After weeks of training, I will happily take that view — this was just information, not a guarantee the race is off the table.

And yes—
the goal is still sub-four.

Keep on running!

~Jess

P.S. Want to watch the limping in action? Here’s my vlog on the debacle that was this week’s long run.

As a marathon runner for the past thirteen years, the one comment I’ve heard more than any other is “I could never do that!” For a long time, my response was the polite and automatic line: “If I can, you can.” But that seems a little disingenuous, doesn’t it?

While true, it comes across simply as the polite thing to say.

Lately, when someone tells me they don’t believe they could run a 5k, half marathon, or marathon, I don’t rush to reassure them. I don’t tell them they can – even though I genuinely believe they can.

Instead, I ask a different question: Do you want to?

Do you want to run a 5k? If so, why not try?
Do you want to run a marathon? What’s stopping you?

Because here’s the truth I’ve learned over more than a decade of running and coaching: the real barrier isn’t ability. It’s desire. Anyone can run. Anyone can take on a long‑distance challenge if they want it enough. Meeting your goal requires effort, yes — but even more than that, it requires belief. I didn’t start running because I thought I could run a marathon. I started because I wanted to see what I was capable of.

And here’s the part I wish more people understood: wanting to run isn’t random — it’s human. We were designed for this. Anthropologists and biologists have both shown that humans evolved as endurance runners, built to cover long distances at slower paces. Our bodies were made to move, to travel, to persist across terrain and time. Running isn’t a modern hobby; it’s an ancient inheritance.

Source: Mapping Ignorance

But it’s not just physical. Humankind endures because of our will to survive; we thrive because of our ability to overcome hardship. We are wired to be resilient, to adapt, to push through discomfort. The challenges and rewards of running live in that mental space — the part of you that keeps going when it’s hard, that discovers new limits, that surprises itself.

So I’ll ask you the same question I ask anyone who doubts themselves: Do you want to run? If the answer is yes, then let’s go. You were built to endure. Made to move. Born to persist.

You were Designed for Distance.

~Jess

If you’ve been a runner for more than five minutes, you’ve probably heard some version of this commandment:

“You must get protein into your system within 30 minutes of finishing your run.”

It’s in running books. It’s all over online. It’s in every coach’s “tips for recovery.” It’s on The Feed. It’s on Instagram, TikTok, YouTube — everywhere. And for years, I believed it too.

Until 2023, when I was studying to become a NASM CPT and read something that literally made me stop and say, “Wait. What?”

Essentially it said that research shows that protein does not need to be eaten within a specific window after working out. They came with receipts, too. I actually read through the nutrition chapter three times before diving down the PubMed rabbit hole because I was so sure I misunderstood it. But no — there it was in black and white: the science was clear.

The “anabolic window” we’ve been warned about for years? It’s… not really a thing.

So how did we get here? And what does matter for runners?

Where the Protein Panic Came From

The original research that sparked the “30‑minute window” idea wasn’t wrong — it was just misunderstood. Early studies showed that muscles are more receptive to amino acids after training. That part is true.

But here’s the nuance that got lost in translation: your muscles stay receptive for hours — as in 24-48 — not minutes. And if you’ve eaten protein anytime in the few hours before your workout, you already have amino acids circulating in your bloodstream during and after the run. Meaning: you’re not in danger of “missing” anything.

But nuance doesn’t make catchy headlines. So the message got flattened into: “Eat protein immediately or your workout doesn’t count.”

And runners, being the rule‑following, gold‑star‑seeking creatures we are, took that to heart.

What the Research Actually Says

Here’s the real science:

1. Your body is sensitive to protein for 24–48 hours after training.

Not 30 minutes. Not 60 minutes. Twenty. Four. Hours.

2. What matters most is total daily protein.

Research consistently shows that hitting your daily intake is the biggest driver of muscle repair and adaptation — not the exact timing.

3. The best strategy is spacing protein evenly and consistently throughout the day.

The International Society of Sports Nutrition (ISSN) recommends 20–40 g of protein every 3–4 hours throughout the day to maximize muscle protein synthesis. And has found that your body is only able to use a maximum of 30-40 grams of protein at one time, so any more than that is wasted.

This is not a test, cramming a ton of protein at one time is just not beneficial for anything.

And for crying out loud — no one needs a drink or a bar with 50 grams of protein. That’s not recovery. That’s a stomachache waiting to happen.

Endurance Athletes: We’ve Been Focusing on the Wrong Macro

Now here’s where it gets REALLY interesting for runners:

For endurance athletes, the macro that matters most after a workout and has an actual timing window is… carbs.

Carbohydrates are what replenish glycogen — the fuel you actually used during your run. Research shows that rapid glycogen restoration happens in the first 2–4 hours after exercise, and delaying carbs by even 2 hours slows recovery.

One review article on post-exercise nutrition basically confirmed something a lot of runners get wrong—carbs are doing most of the heavy lifting when it comes to recovery. After a hard run, your body is depleted of glycogen, and the fastest way to recover is to replace it with enough carbohydrates. Protein can help a little, but mainly if you’re not eating enough carbs. So if your recovery is slow, it might not be a protein problem—it might be a carb problem.

Protein helps with muscle repair, yes, there’s no question about that. But did you know that carbs open the metabolic pathways that make protein more effective? So you need carbs to replenish your glycogen and open the pathway to allow your consistent daily intake of protein to do IT’S job of adaptation, repair, and building muscle. Here is what the ISSN stated in their article on nutrient timing:

“Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations. Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3 h during the day), should be viewed as a primary area of emphasis for exercising individuals.”

TL;DR: Carbs refill the tank, protein supports the rebuild when you get enough of it consistently, and neither requires a 30-minute emergency feeding window. Myth debunked.

So what should runners actually do?

Here’s the simple, research‑backed approach:

After a long run or hard workout:

• Prioritize carbs within the first 2 hours: get a solid source of carbohydrates in to start replenishing glycogen. More if you’re completely depleted, less if you fueled with carbs throughout the run or workout

• Add 20–40 g protein (not 50+, please)

• For shorter or easier runs, you don’t need to refuel. Just eat something normal and move on with your day. Balanced meals are enough for short, easy workouts.

Consistently throughout the day, every day:

• Eat 20–40 g protein every 3–4 hours

• Aim for a total of

  • 1.4–2.0 grams of protein per kilogram of body weight each day or

  • 0.64–1.0 grams of protein per pound of bodyweight per day

You’ll want to figure out your total protein for the day based on your weight and what works for you and then divide that into 3–5 meals of 20–40 grams.

For me, as an example, I aim for 120 grams of protein each day – I tried 130, but felt too heavy and off, so I went back to 120 and that seems to work for me. I eat 20 grams when I wake up, another 20 after my run/workout, then 30 for lunch and dinner. I will get the remaining 20 in cottage cheese,  Greek yogurt, or a small amount of protein powder in milk either mid-afternoon or about 1-1.5 hours after dinner.

A key point to remember is that your protein needs do NOT bounce around with your training. Carb needs change based on the workout, meaning they can be different from one day to the next. Protein stays steady. This is always true, through training, weight loss, whatever:

Protein=Steady

Carbs=Variable

Why This Matters

Runners deserve better than outdated advice and fear‑based messaging. You deserve to understand what your body actually needs — not what the industry is selling. You deserve recovery that feels good, not stressful. And you deserve to know that you’re not “ruining” your training if you don’t have a protein shake in your hand before your cooldown is even over. The science has moved on. It’s time the running world did too.

Keep moving forward!

~Jess

P.S. If you’ve got a runner friend, coach, or protein‑pusher in your life, please feel free to send this their way.

Why Your Weight Goes Up When You Run More — And Why That Doesn’t Mean You’re Not Getting Fitter

You can run more, train harder, feel stronger… and still watch the scale go up.
Not down. Up.

And if no one has ever explained why, it’s easy to assume the worst.
“I must be doing something wrong.” 
“My body must hate me.” 
“Running just doesn’t work for me.”

But the truth is far less dramatic and far more human:
your body is adapting, and your habits are reacting — and neither of those things mean you’re failing.

Let’s talk about both sides of this story.

1. The Physiology: Why Your Weight Doesn’t Go Down (and often goes up)

When you increase your training load, your body responds in ways that have nothing to do with discipline or willpower.

Running is stress — good stress, productive stress, but still stress. And your body reacts to that stress in predictable ways.

When you train more, your muscles store more glycogen. Glycogen binds to water. Suddenly you’re carrying around two, three, sometimes six extra pounds of fuel and fluid. Not fat — fuel. The kind your body needs to get you through the miles you’re asking of it.

Then there’s inflammation. Every run creates microtears in your muscles. Your body sends fluid to repair them. That fluid shows up on the scale. Again, not fat — healing.

And of course, there’s the stress bucket. Your body doesn’t separate “good stress” from “bad stress.” Running, work, sleep, life — it all goes in the same bucket. When the bucket fills, your body holds onto water. Not because you’re doing something wrong, but because you’re doing a lot.

And then there’s hunger — real, biological hunger. Running makes you hungry. Not “I could use a snack” hungry. HUNGRY. Your body is trying to match output with input so you don’t crash.

All of this is normal. All of this is expected.
And all of this can make the scale go up.

But that’s only half the story.

2. The Behavior: Why Many Runners Gain Weight Without Realizing It

Here’s the part runners rarely admit out loud, I know I avoided facing these facts — but every coach sees it, and every runner has lived it:

Sometimes we eat more because we ran.

Not because we’re hungry.
Not because our body needs it.
But because running gives us permission.

You run three miles and think, “I earned dessert.” 
You run five miles and think, “I can have seconds.” 
You see other runners taking gels and think, “I guess I should too,” even though you’re not running long enough to need them.
You finish a long run and suddenly the entire fridge looks like fair game.

And none of this makes you weak or undisciplined.
It makes you human.

Running creates a psychological halo effect:
“I ran, therefore I deserve.”

And honestly? Sometimes you do deserve.
But when the reward becomes the routine, the scale reflects that too.

This isn’t about blame.
It’s about awareness.

Because the truth is:
many runners gain weight not because running “doesn’t work,” but because running changes how they eat — consciously and unconsciously.

And that’s part of the story too.

3. The Reframe: Why Weight Might Not Matter (because you’re getting fitter)

Now here’s the part that ties everything together:

You can gain weight and still be getting fitter.

Personally, I hated facing this. My coach pointed out that once I was fully fueled, my performance, sleep, and biometrics were finally excellent—but all I could focus on was the number on the scale creeping up three pounds. It took time to tune that out and start paying attention to what actually mattered: how much stronger and healthier my body had become.

Fitness and thinness are not the same thing.
They don’t operate on the same timeline.
They don’t respond to training in the same way.

Running changes your body — just not always in the ways you were promised.

Your heart gets stronger long before your waistline changes.
Your lungs adapt faster than your appearance does.
Your stride becomes smoother.
Your recovery improves.
Your easy pace actually feels easy.

None of this shows up on a scale.

You can be fitter, stronger, more resilient — and not be smaller.
You can be a better runner — and weigh more.
You can be healthier — and look exactly the same.

This is what runners aren’t taught:

Your body can get better at running without getting smaller.

And that’s not a failure.
That’s adaptation. It’s worth it.

. The Real Story Your Body Is Telling

If your weight hasn’t gone down — or has gone up — here’s what it actually means:

• Your body is storing fuel.

• Your muscles are repairing.

• Your stress load is high.

• Your hunger is responding to training.

• Your habits may have shifted without you noticing.

• And your fitness is improving in ways the scale can’t measure.

The scale is reacting to stress, not success.
Your body is responding to training, not resisting it.
And the number you’re chasing might not be the one that matters.

Next week, we’re going deeper into this idea:
If the scale is unreliable, what should runners track instead?

Because there are metrics that tell the truth — and they’re not the ones you’ve been taught to obsess over.

You’re doing the work.
Your body is responding.
And you’re becoming a stronger runner, whether the scale agrees or not.

Keep Moving Forward!

~Jess

You can run every mile on your plan, fuel like a textbook, and still not lose weight — not because you’re failing, but because your body isn’t a math equation.

This is the part no one tells you when you start running. You’ve got a training plan, a pair of shoes, and the promise — spoken or implied — that if you just keep showing up, your body will change in predictable ways. But your body is not a spreadsheet. It’s a living system with instincts, hormones, stress responses, and survival mechanisms that don’t care how many miles you logged this week.

And that’s where the frustration begins.

Your Body Has Opinions - Strong Ones

When you increase your training load, your body doesn’t think, “Great, let’s get lean.” It thinks, “We’re doing a lot more work. I need to protect us.” So it adjusts.

Hunger ramps up. Stress hormones shift. Your metabolism becomes more efficient. Energy gets rerouted toward recovery instead of aesthetics.

None of this is failure. None of this is “doing it wrong.”

This is physiology doing exactly what physiology does.

⭐Here’s What I Wish Someone Had Told Me Years Ago

To your body, stress is stress.
It doesn’t matter whether it comes from:

• running

• a strength session

• a cold plunge

• a sauna

• family responsibilities

• a tough week at work

• poor sleep

It all goes into the same bucket.

Some of these are good stressors — the kind that build resilience and capacity — but your body doesn’t categorize them the way your brain does. This single truth would’ve saved me years of confusion.

You think, “I’m doing something healthy.” 

Your body thinks, “We’re under load! We need to respond!”

When that bucket fills too quickly — when you stack stressors on top of each other, good and bad — your body shifts into protection mode. That can look like increased hunger, water retention, slower recovery, disrupted sleep, stalled weight loss, and feeling “puffy” or inflamed.

You’re not doing anything wrong, your body is trying to keep you alive under load.

Running is Incredibly Good for your Health, Even if it’s Not a Weight Loss Tool

Before continuing, I want you to hear this: running can be phenomenal for your health even though it may be terrible at changing your weight. Running strengthens your heart, your lungs, your bones, your brain, your mood, your resilience — all the things that actually determine your long‑term health. It just doesn’t always change your body in the visible ways you were promised. And that disconnect can feel confusing until you understand what’s really going on.

Nuances in Calorie Math

We’ve all heard the CICO equation: calories in minus calories out equals weight loss. But that’s not exactly how real bodies work. Running burns calories, yes — but your body also adjusts behind the scenes. It increases appetite. It reduces energy spent on other processes. It becomes more efficient at the same pace. It prioritizes keeping you alive, not making you smaller.

About that “increases appetite” bit… this is where a lot of people get lost. Running makes you hungry. Not “I could use a snack” hungry, but “I could eat everything in the fridge and still be thinking about dinner” hungry. That’s not a lack of discipline. That’s your body trying to match energy to output. Most runners end up eating more without even realizing it, not because they’re overeating, but because their body is in survival mode while dealing with training load.

Hunger isn’t sabotage, it’s a signal. And, it’s biology. You have to eat more when running more. Food is fuel, and your body wants fuel to match what it’s burning. But maybe don’t eat everything in the fridge…

So you can be doing everything “right” and still not see the scale move. Unfortunately, that disconnect — the gap between effort and outcome — is where most runners start blaming themselves.

And become frustrated. And sometimes quit — running, paying attention to food, or both.

Here’s the line I wish someone had said to me years ago: Running doesn’t guarantee weight loss. It never has. And if no one has said that to you before, that’s the problem — not you. You’re not broken. You’re not undisciplined. You’re not the exception to the rule.

You’re a real human being with a body that’s trying to keep you safe.

*And if you’re thinking right now, “Yeah, running isn't a weight loss plan, but I want to lose weight for my running plan” — trust me, I understand this is another important topic! But that’s a different conversation for a different day; today is about why running itself isn’t the weight‑loss tool people think it is.

So, What Does Matter?

If running isn’t a reliable weight‑loss tool, then what is worth paying attention to?
Here’s the part that surprised me the most: the things that actually tell the truth about your progress aren’t flashy. They don’t show up on a scale or a watch. They show up in the quiet places — the moments you only notice when you’re paying attention.

You start to feel it on the run when your breathing settles sooner than it used to.
You feel it when you finish a workout and realize you’re not wiped out for the rest of the day.
You feel it when your legs bounce back faster, or when you wake up and your body doesn’t feel like it’s arguing with you.

These are the signals that your training is working.
Not the number on a scale, but the way your body moves through the world.

And if you want something measurable — something you can actually track — here’s the one I recommend above anything else:

Track how long it takes for your body to feel “normal” again after a run. 
Not pace. Not calories. Not weight.
Just: How quickly do I return to myself?

That’s recovery.
That’s adaptation.
That’s fitness.
And it’s one of the clearest indicators that your body is getting stronger, even when the scale refuses to cooperate.

You can also pay attention to the small, almost boring markers of progress: how you sleep, how hungry you are, how steady your mood feels, how often you can show up without falling apart. These are the things that build runners. These are the things that last.

Because the truth is, the scale can only tell you one story — and it’s actually the least reliable one.

Your body is telling you dozens of others, every single day, if you know where to look.

Where We Go From Here

This week was about grounding you in the truth: running doesn’t automatically lead to weight loss, and that’s not a moral failing or a lack of effort. It’s biology. Next week, we’re going deeper into one of the biggest pieces of this puzzle: hunger, fueling, and why your body isn’t trying to sabotage you — it’s trying to help you.

You’re doing the work.
Your body is responding.
And this conversation is just getting started.

Keep moving forward!

~Jess

I want to talk about something I’ve spent years trying to figure out — and honestly, I’m still figuring it out. Every. Single. Day.

I run more than 2,000 miles a year. I train hard. I’m consistent. I show up. And I also have a 30‑inch waist. I’ve seen some progress, and I’ve stepped off the scale and felt that gut‑punch of, ‘Seriously? After all this?’ I’ve been angry at my body for not responding the way I thought it “should.” I’ve compared myself to people who do far less and somehow look like they jogged right out of a running magazine.

I’ve been confused about calories. I’ve been overwhelmed by macros. I’ve been completely unaware of how much hormones can shape the whole experience. And I’ve spent more time than I’d like to admit wondering why the miles on my watch didn’t magically translate into the body I expected.

If any of that sounds familiar… you’re in the right place.

Running is incredible for your heart, your brain, your confidence, your stress levels — but it doesn’t guarantee the physical changes so many of us quietly hope for. And if you’re a runner over 40? The story gets even more complicated.

So over the next few weeks, I’m going to dig into this topic in a way I wish someone had done for me years ago. Not as a diet plan. Not as a set of rules. Not as a “fix.” Just real talk about what actually happens when you’re a runner with a real body living a real life.

Here’s where we’re headed:

• Why running doesn’t automatically lead to weight loss — even when you’re doing everything “right.”

• Why marathon training can make the whole thing harder — and why that’s not a failure.

• The emotional side of all of this — the expectations, the comparisons, the frustration, the pressure.

• The over‑40 reality — how training changes, how recovery changes, and why your body isn’t misbehaving… it’s just operating on a different rulebook.

• And finally, what actually helps runners feel better in their bodies — grounded, sustainable, real‑life strategies that support long‑term running and long‑term sanity.

If you recognized yourself in any of those, you’re exactly who I’m writing this for.

This is the part of running your Garmin can’t measure and your training plan can’t fix — the part where your body has opinions, your expectations push back, and the numbers on the screen don’t tell the whole story.

Thanks for being here. This is the real stuff — and we’re in it together.

Part 1 is coming next week — I hope you’ll come back for it!

~Jess

Mileage Matters — But It’s Not the Whole Story

If you spend any time in running forums or comment sections, you’ll see a new debate has popped up recently:

“Does running more miles actually make you faster?”

It’s a question I’ve wrestled with myself over the years — first as a marathoner trying to figure out what actually works, and now as a running coach helping other runners do the same.

Some people insist mileage is everything.

Others say mileage is overrated and you can get just as fast running less.

The truth — like most things in running — is a little more nuanced.

Personally, I’ve seen both sides of it in my own training.

My marathon PR (4:06:28, Sugarloaf 2023) came after my highest-mileage training cycle ever — averaging over 60 miles per week and peaking above 70.

The Race Where Mileage Worked

My marathon PR came after the highest-mileage training cycle I’ve ever done.

I followed one of the plans from Advanced Marathoning by Pete Pfitzinger — the kind of plan that doesn’t ease you gently into volume.

Two months before the race I was averaging about 61 miles per week.

The month before the race I averaged 63 miles per week, with a couple 70-mile weeks mixed in.

It worked.

But I’d be lying if I said it was comfortable.

Weekly 15-mile runs on Wednesdays, 10 miles on Fridays, and then a long run on Sunday meant I spent a lot of that training block feeling tired.

It worked. But I felt worked.

That’s the frustrating truth about marathon training: the training block that produces your best race is often the one that feels the hardest while you're in the middle of it.

That’s the part of the mileage conversation that sometimes gets glossed over.

Higher mileage absolutely builds fitness.

But it can also be hard.

Why Mileage Helps

There’s a reason so many successful marathon plans gradually increase volume.

As exercise physiologist and legendary coach Jack Daniels has pointed out for decades, the single biggest driver of endurance performance is simply time spent running aerobically.

In other words, the marathon rewards time on your feet more than almost anything else.

More running creates aerobic adaptations that directly affect endurance:

• more mitochondria in muscle cells
• increased capillary density
• improved fat utilization
• greater stroke volume from the heart

In simple terms: your aerobic engine gets bigger.

That’s why runners who can safely handle higher mileage often see improvements in the marathon.

I saw it myself.

That tough Pfitzinger training cycle? Yeah, it produced my marathon PR.

But Then There Was MDI

Last year I ran the Mount Desert Island Marathon.

If you’ve never seen that course profile, just know it’s not exactly forgiving.

It’s one of the hillier marathons in the Northeast.

My training cycle for that race actually had far less mileage. I averaged 43 miles a week, and peaked at 48 miles.

Instead of pushing volume as high as possible, I focused more on preparing for the terrain — hills, strength, and durability.

The result?

I ran 4:15:59 on a much tougher course.

Only about nine minutes slower than my PR.

That experience reinforced something I’ve seen again and again as both a runner and a coach:

Mileage matters.

But mileage alone isn’t the whole story.

What Mileage Actually Does

Think of mileage as engine building.

The more consistent aerobic work you do, the larger your endurance engine becomes.

But an engine alone doesn’t determine performance.

How you train — and how you use those miles — matters just as much.

Things like:

• hill strength
• long-run structure
• durability work
• strength training
• recovery

all influence how effectively that aerobic engine translates into performance.

Two runners can run the same weekly mileage and get very different results depending on how those miles are structured.

Where Runners Get Mileage Wrong

Most runners fall into one of two traps.

Trap #1: Not enough mileage

They want marathon results but only run two or three times per week.

(Um, that was me for my first 4 marathons. Do not recommend.)

Endurance simply takes time on your feet to build.

Trap #2: Mileage without structure

They increase mileage, but every run looks the same.

No variation.

No progression.

No strength work.

Just more miles.

Mileage helps.

But purposeful mileage helps more.

(Yeah, me again. But I didn’t learn this lesson for about 8 marathons, just ran the mileage - rounding down, most of the time - on my free printed out training plan. In hindsight, what was I thinking?)

What I’ve Learned

After running multiple marathons and experimenting with different training approaches, I’ve landed somewhere in the middle - though closer to the higher volume camp.

I know I need solid mileage to run well in the marathon.

But I’ve also learned that pushing my peak volume into the 70-mile range makes training harder than it needs to be. And honestly, harder than I want it to be. When training starts to become something I dread, everything slips a little — I get sloppy, I procrastinate heading out the door, my focus fades, recovery drags out longer than it should, and the inevitable doubts about race day start creeping in.

These days I’m happiest when my peak weeks land around 60 miles.

It gives me the aerobic development I need without turning every week into a survival test.

{Of course, mileage isn’t the only factor in how a race goes. Injuries, fueling, terrain, weather, and dozens of other variables can influence the outcome. However, I’ll save that for another post.}

The Real Takeaway

Mileage builds your aerobic engine.

But how you train determines how powerful that engine becomes.

For some runners, the key improvement comes from increasing mileage.

For others, it comes from improving the quality and structure of the miles they’re already running.

The trick isn’t just running more. And every runner eventually figures out where their personal balance point is.

For me, it’s around 60 miles per week — enough volume to build the engine without turning training into something I dread.

I'm curious where that point is for you.

What’s the highest mileage week you’ve ever run in training?

And more importantly… did it actually help your race?

~Jess

P.S. Marathon training has a funny way of making you tired in ways that feel productive.

If you’re in the middle of a training block — marathon, half, 10K, or even a base‑building cycle — you’ve probably hit that moment where everything suddenly feels… worse. Your legs are heavy, your motivation is questionable, and your watch is sending you passive‑aggressive notifications like it’s your overbearing aunt.

This is the point where runners start Googling things like “cumulative fatigue,” “training slump,” and “is my Garmin broken?”

But here’s the truth:
Nothing is wrong. This is exactly how training is supposed to feel right now.

Let’s dig into the physiology — and the psychology — as to why this is happening.

The Messy Middle Is Where Adaptation Happens

Every structured training plan has a “dip.” The timing varies, but the experience is universal: you feel worse before you feel better because your body is in the middle of adapting.

This is the phase where your body is juggling multiple stressors at once:

1. Increased Training Load

As volume and intensity rise, your body accumulates micro‑fatigue — tiny disruptions in muscle fibers, connective tissue, and neuromuscular pathways. This is normal and expected.

2. Glycogen Turnover Rises

Your muscles are burning through glycogen faster during this phase. When glycogen availability dips, your legs feel heavier and your perceived effort rises.

3. Neuromuscular Fatigue Peaks

Your brain and muscles are communicating under stress. This temporarily reduces efficiency, which is why your stride might feel clunky or your “easy pace” suddenly feels like a negotiation.

4. Hormonal Stress Response

Training increases cortisol slightly — not in a dangerous way, but enough to make you feel a little more tired, a little less motivated, and a little more likely to consider throwing your shoes into a lake.

5. Adaptation Is Happening Behind the Scenes

This is the part that matters:
Your body is literally rebuilding itself to become stronger, more durable, and more efficient. But the rebuilding happens after the stress, not during it.

So yes — you feel worse before you feel better because your body is busy upgrading itself.

Your Brain Isn’t Helping Either

When you’re tired, your brain becomes dramatic. It interprets fatigue as danger, not progress.

This is why you start thinking things like:

• “I should feel fitter by now.”

• “My easy pace is slower — something must be wrong.”

• “Maybe I peaked last week.”

• “Maybe I’m not cut out for this.” (My brain’s personal favorite.)

Brains love certainty. Training is the opposite of certainty.
And when you’re in the messy middle, it will try to convince you that discomfort = failure.

But, it doesn’t.
It means you’re right on schedule.

Why Your Legs Feel Like Cement Blocks

Heavy legs are one of the most common symptoms of mid‑training fatigue. They’re caused by:

• Micro‑damage from repeated training stress

• Reduced glycogen availability

• Temporary neuromuscular inefficiency

• Accumulated fatigue without full recovery yet

In other words:
Your legs aren’t failing you.
They’re remodeling themselves.

This is the part of training where durability is built — not during the attractive, Instagram‑worthy runs, but during the “why do my legs feel like wet sandbags” runs.

This Is the Part No One Posts on Instagram

You know those perfect training reels where runners float down the road, smiling, with perfect form and oddly perfect lighting?

Yeah. Too much perfect is generally too good to be true. It’s likely no real running was run during their “run.”

The messy middle — the part where you’re tired, cranky, and questioning your life choices — is the part that actually makes you stronger. But it’s also the part no one documents because it’s not cute.

You’re not alone.
You’re just in the part of training that’s real.

Bonus Section: Why Your Garmin Is Being a Jerk Right Now

Ah yes, our beloved Garmins.
That amazing little gadget that can track your sleep, stress, steps, heart rate, your training load…
…and still buzzes at you an hour after a 20‑miler to say:
“Time to move!”

Garmin is not the boss of you.
But it is predictable.

Here’s what your watch (or other wearable) may be telling you about your metrics right now:

1. VO2 Max Drops During Heavy Training

Garmin estimates VO2 max based on pace + heart rate. When you’re fatigued, your heart rate is higher at the same pace.
Garmin interprets this as “declining fitness.”
In reality, it’s just fatigue masking fitness.

2. Training Readiness Tanks

Because you’re… training.
Garmin is basically saying, “Wow, you’re tired.”
Yes, Garmin. That’s the point.

3. Recovery Time Skyrockets

Garmin calculates recovery based on acute stress.
Long runs, tempo runs, and back‑to‑back workouts all inflate this number.
It’s not a medical warning — it’s just math.

4. “Unproductive” Status Appears

This one is Garmin’s favorite insult.
It usually means:
“You’re training hard, but your heart rate is elevated because you’re tired.”
Garmin interprets this as inefficiency.
You should interpret it as normal mid‑training fatigue.

5. The “Move!” Alert After a 20‑Miler <sigh>

Garmin has no idea what you just did.
It only knows you’ve been sitting for one whole hour.
It’s like a toddler tugging on your sleeve:
“Hey. Hey. Hey. Let’s do something…”

No, Garmin.
I am recovering.
Now, leave me alone.

How to Survive the Slump Without Panicking

You can temporarily, or just occasionally, make some adjustments with these strategies:

• Slow your easy runs down

• Fuel like it matters

• Sleep like it’s your job

• Stop chasing paces

• Trust that this phase is temporary

The slump doesn’t last.
But the strength you build during it does.

The Payoff Is Coming

If you hold on through this phase you are guaranteed to come out of the other side with:

• Better endurance

• Better durability

• Better confidence

• Better pacing instincts

• A better understanding of your resilience

This is the part of training that builds the runner you’re becoming.
It’s not glamorous, but it’s essential.

And when everything clicks again — when your legs feel alive, your pace feels smooth, and your watch finally stops insulting you — that’s the payoff.

You just have to get through the messy middle first.

Now, keep moving forward!

Jess

If you know a runner who’s currently in the messy middle of their training plan, forward this to them. Misery loves company — and so does progress.

I had a run last week where I felt like I was moving through wet concrete. Same routine, same time of day, same shoes. Nothing was different — except everything felt awful. Sound familiar?

Here's the thing: it wasn't in my head. And if that’s happened to you, it’s not in yours either.

What's actually happening

Your muscles run on glycogen — essentially stored carbohydrates that your body converts to energy during exercise. Think of it like the gas tank in your car. When the tank is full, you feel great. When it's low, everything feels harder than it should.

But glycogen depletion is only part of the story.

Another piece is cumulative fatigue. Even when you feel fine after a hard workout, your muscles are still repairing micro-tears, clearing metabolic waste, and rebuilding stronger tissue — a process that can take up to 72 hours. Run too hard or too soon and you're essentially trying to build a house while the construction crew is still cleaning up from yesterday.

Then there's your central nervous system (CNS), which controls how efficiently your brain communicates with your muscles. Hard training, poor sleep, high stress, even a busy week at work — all of it taxes your CNS in ways that show up as heavy, unresponsive legs, even when your muscles themselves feel fine.

Sneaky culprits

Beyond the obvious — not enough sleep, not enough carbs — here are a few things that create dead legs that might come as a surprise to some runners:

Running everything at a moderate effort. This one is so common and so misunderstood. Counterintuitively, running everything at a medium pace is actually harder to recover from than a proper mix of easy and hard efforts. Here's why: when you run easy — genuinely easy, conversational pace — you're primarily using your aerobic energy system, which is highly efficient and recovers quickly. When you run hard, you're stressing your anaerobic system and your fast-twitch muscle fibers, which need real recovery time but also produce real adaptation.

The problem with moderate effort runs is that it's hard enough to accumulate fatigue, but not hard enough to trigger adaptations that make you stronger. You get the cost without the benefit. Do it consistently and your legs never fully recover and never fully adapt — leaving you feeling tired all the time despite not working that hard.

Your easy days need to be genuinely easy so your hard days can be genuinely hard. That's how physiological adaptation works!

Dehydration. This one sneaks up on people because the effects kick in before you feel thirsty — by the time thirst registers, you're already mildly dehydrated. Even a 2% reduction in body weight from fluid loss measurably affects muscle function, cardiovascular efficiency, and perceived effort. Your blood thickens, your heart works harder to pump it, oxygen and nutrients take longer to reach your muscles, and waste products clear more slowly. The result? Everything feels harder than it should, your legs feel heavy and unresponsive, and you finish your run wondering what went wrong.

The fix isn't just drinking water during your run — you need electrolytes, and to stay hydrated throughout every day. Runners who hydrate reactively (only drinking when thirsty, or during runs) are playing catch-up constantly. A simple check: your urine should be pale yellow. Anything darker and you're behind.

TMI: yes. Necessary: Also, yes.

Too much too soon. If you recently bumped up your mileage, added a harder workout, or introduced something new like hills or speedwork, your body is adapting. Heavy legs during a period of increased training load aren't a red flag — they're actually evidence that your body heard the signal and is responding.

What to actually do about it

You don't have to gut through a workout on dead legs. A hard workout on fatigued muscles doesn't make you stronger. It just digs a hole and pushes your recovery out.

Advice for when your legs just aren't cooperating:

Run easy or take the day off. Seriously. An easy 20-30 minute shuffle at conversational pace can actually promote recovery by increasing blood flow to tired muscles without adding meaningful stress. But if you're genuinely exhausted, rest is the workout.

Eat carbohydrates. Not a huge meal — just make sure you're not running on an empty glycogen tank. A banana, oatmeal, rice, toast. Simple carbs replenish glycogen stores faster than complex ones, which is why runners reach for them before and after runs.

Hydrate proactively. Aim for at least half your weight in ounces of water per day as a baseline — more on training days, more in heat. Make sure you’re also getting electrolytes on running days, and especially during heavy efforts.

Prioritize sleep. This is the one most runners chronically undervalue. Human growth hormone — essential for muscle repair and adaptation — is released primarily during deep sleep. Shortchanging sleep shortchanges recovery. Full stop. If you're doing everything else right and still feeling flat, look at your sleep first.

Check your training load. Look back at the last 7-10 days. Have you run more than usual? Did you add intensity? Did you have a stressful week at work or not sleep well? Dead legs don’t appear out of nowhere — there's always a reason if you look for it.

Dead legs are information

This is important to understand: a dead-leg day is your body communicating with you. It's not bad training, or a character flaw, it's not weakness, and it's not a sign that your fitness is falling apart. It's data.

The runners who improve consistently over time are the ones who learn to read that data and adjust — instead of just bulldozing through everything on principle. Running through fatigue occasionally is part of training. Running through fatigue always, because you can't tolerate the idea of an easy day, is how injuries happen and how training blocks fall apart.

Listen to your legs. They know things your ego doesn't.

Keep moving forward!

Jess

Six videos, six lessons (that apply to running, too)

You know what starting YouTube and starting running have in common?

You're terrified people will judge you.

Five weeks ago, I published my first YouTube video about marathon training.

I was scared I'd look awkward. Scared I'd sound stupid. Scared nobody would watch — or worse, that they WOULD watch and think I had no business being on camera.

It's the exact same fear that stops people from running.

"I'm too slow."
"I don't look like a runner."
"People will stare."
"I'll embarrass myself."

But here's what I've learned over five weeks and six videos: The only way past the fear is through it.

And that's true whether you're hitting "publish" on a video or lacing up your shoes for the first run.

Here's what showing up scared has taught me:

Video 1: You start by asking the question

"Can I PR a Marathon at 48?"

That was it. A short intro. Me, outside, asking the question that's been on my mind for months. Terrible looking. No fancy production. No script. Just the honest question.

I didn't have the answer yet. But I hit publish anyway.

And that mattered more than being perfect.

Week 1: You show up even when it's messy

Week 1 was me walking outside, talking about my rookie mistake — I miscounted my training weeks and realized I had 17 weeks to race day, not 18. Oops.

Then I made the case for treadmill training. Defended it, actually. Because when it's sub-zero and icy in Maine, the treadmill isn't a cop-out. It's survival.

I didn't script it. I just talked. And it felt real.

Week 3: You find your voice by telling a real story

This one was about carb fueling — specifically, how I underfueled for 13 marathons and didn't figure it out until last fall.

I told a real story. I shared actual numbers (120g carbs/day while running 60 miles/week — yikes). I was honest about screwing it up for over a decade.

And something clicked. The delivery felt more natural. The message was real.

That's the video where I started to find my voice.

Week 3 (Part 2): Sometimes things don’t work out as planned (but you learn anyway)

A day later, I filmed a quick, unscripted basement tour showing my treadmill setup. Cinder block walls, boxes in the background, a post-it note with my pace conversions.

The video was rough. Shaky camera, bad lighting, hard to follow. But it was REAL, and what a lot of people have to do to continue moving forward. I also learned what NOT to do next time.

Not every video (or run) will be great. Some just need to exist.

Week 4: Deep dives build credibility

This one broke down how I built my marathon training plan, pulling from Jack Daniels, Pete Pfitzinger, Brad Hudson, and Jay DiCharry. We all need guidance, information, and inspiration!

It was 10 minutes long. I showed the actual, well-worn, books — earmarks, post-it notes, tabs, and all. I explained each of the philosophies and how they fit together for me.

It felt like teaching. Like coaching. Like the kind of content I'd want to find if I were searching for training advice.

That's the video that is meant to demonstrate that I (mostly) know what I’m talking about.

Week 5: Confidence comes from repetition

This week's video was about recovery — why rest days aren't lazy, why easy runs matter, why I think the "No Days Off" trend is terrible.

And for the first time, I filmed it without overthinking. I knew my points. I trusted my delivery. I hit record and let it flow.

Six videos in, I'm starting to feel slightly more comfortable on camera.

So, here's what all of this has taught me:

You don't get better by waiting to feel ready.

You get better by doing it badly at first. By being awkward and stiff and imperfect. By publishing the thing even when it's not quite right.

Because the only way to Week 5 confidence is through Video 1 awkwardness.

And this is exactly how running works, too.

You don't wait until you "look like a runner" to start running. You don't wait until you're fast to sign up for a race. You don't wait until you feel ready to chase a big goal.

You start where you are. You show up scared. You do it anyway.

The first run is hard. The first 5K is terrifying. The first marathon feels impossible.

But by Week 5? Week 20? Or 13 years in? You're not the same person who started. I know everything in my life has changed because I started. It wasn’t pretty, but it was memorable.

And honestly, you can only appreciate where you are BECAUSE of how hard it was at the beginning. The awkward first steps, the uncomfortable middle, the moments you wanted to quit — those are how you earn the later wins.

You can't skip to confident. You have to walk through scared first.

Because of all this, I know I have a very long way to go as a YouTuber. Fourteen years in and I’m still learning so much regarding running, so I know it will take years to feel like I even have an inkling of what I’m doing on video.

The Only Way Forward is Forward

So if you've been thinking about starting something — running, creating content, chasing a goal you're scared of — here's my advice:

Just start.

There is no other way, and it’s really very simple. The only way to get anywhere is to start and just do it.

You'll be bad at first. That's okay. You'll feel awkward. That's normal. You'll wonder if anyone cares. (They do, but even if they don't, YOU do, and that's enough.)

The only way to Week 5 is through Week 1. Remember, you don’t have to be great to start, but you have to start to be great.

And I promise: by the time you get there, you'll be glad you began.

Keep moving forward,

-Jess

P.S. - If you want to follow my marathon training journey (all five awkward, imperfect, weeks of it), my YouTube channel is https://www.youtube.com/@DesignedForDistance. Fair warning: Week 1 is rough. But Week 5? Not quite as bad.

Every so often, a running trend takes over the internet, and right now the big question floating around Google searches and AI chats is whether carbon‑plated shoes are the secret to getting faster. They’re flashy, they’re expensive, and they make you feel like you’re part of some elite club of runners.

But here’s the truth: carbon‑plated shoes don’t magically transform your pace. They don’t override physics. They don’t turn you into a superhero. They simply help you take advantage of speed you already have.

And this became hilariously clear during a recent phone call with my dad.

My Dad, the 20:00-Minute-Mile Runner

My dad is 68 and logs close to 30 miles a week on his treadmill. Impressive, right? Except his pace is around 20 minutes per mile, which is basically a brisk walk with ambition.

He called me with the seriousness of someone about to make a major life decision.

Naturally. It must be the shoes.

I had to channel my best coach voice — the calm, patient one — to explain that carbon‑plated shoes don’t contain any hidden miracles, despite the price tag. They don’t do the running for you. They don’t replace training or override biomechanics. And, unfortunately, they don’t summon any wizardry or activate hidden superpowers.

They simply make fast running feel a little easier… if you’re already running fast enough to activate the plate.

My dad is not. And honestly? Most recreational runners aren’t either.

So, What Are Carbon-Plated Shoes, Anyway?

If you’ve ever wondered what’s actually inside these things, here’s the quick version: carbon‑plated shoes have a stiff carbon-fiber plate embedded in the midsole, sandwiched between layers of super‑bouncy foam. The plate acts like a springboard — it stiffens the shoe, helps you roll forward more efficiently, and reduces the energy cost of running at faster speeds.

But here’s the catch: the plate only “activates” when you’re running quickly enough to load it. Think of it like a diving board. If you gently step on it, nothing happens. If you run and jump on it, you get the bounce.

This is why walkers and very slow runners don’t get much benefit. The shoe isn’t doing, well, anything at those speeds — it’s just a very expensive, overly stiff sneaker.

…And, How Do They Actually Work?

Carbon-plated shoes don’t just feel different — they function differently, and that impacts how force moves through your body with every step. One of the biggest differences between carbon-plated and non-plated shoes is how the workload shifts from the lower leg to higher up the kinetic chain. This is because the stiff plate limits ankle flexion, which means the calf–Achilles complex isn’t absorbing as much load as it normally would. That stress doesn’t disappear; it simply gets redirected. As a result, the hamstrings - along with the rest of the posterior chain - take on more of the work, particularly in hip extension and pelvic stabilization, and that demand increases as pace increases — which is exactly when the plate has the biggest effect on how force is distributed. It’s not necessarily bad, just…different.

When you combine that change in load distribution with the aggressive rocker geometry found in many carbon shoes, and you also get increased pressure on the toes and forefoot — the shoe is literally rolling you forward, which is great for speed! However, this can also be problematic for anyone prone to forefoot irritation, especially their toe boxes and toenails.

I’ve personally run into this (no pun intended). After three years of dealing with a stubborn hamstring issue — which finally started improving thanks to consistent tendon‑loading work — foot issues suddenly flared up. Not a coincidence. I eventually realized I’d been doing almost all my running in one shoe: the Hoka Cielo X1 2.0, a carbon‑plated model with a dramatic rocker. Turns out, that upstream load shift wasn’t helping my hamstring, and the rocker began contributing to a parade of subungual hematomas (I lost four toenails last year!). It was a very real reminder that shoe rotation matters — not just for variety, but for how your body distributes stress.

The Lesser-Known Downsides

There’s another layer to this conversation that rarely gets talked about: carbon‑plated shoes can actually be less safe for certain runners.

Because of the bouncy foam, stiff plate, and curved rocker, these shoes are inherently unstable. They’re designed for forward momentum — lots of it — and they assume you have the ankle strength and running mechanics to control that momentum. If you don’t? They can feel wobbly, tippy, or downright sketchy.

And then there’s the fatigue factor. Carbon shoes reward good posture and clean mechanics. But once you get tired — which happens to everyone, especially on long runs — your form starts to unravel. Your core stops doing its job. Your foot strike gets sloppy. Suddenly the shoe is rocking you forward faster than you can stabilize, and that’s when missteps and rolled ankles happen.

This is why many coaches recommend saving carbon shoes for workouts and races, not every long run. They’re a tool, not a lifestyle - a lesson I learned the hard way.

Side-note: because of their instability, carbon-plated shoes are a terrible match for trails. Carbon shoes plus uneven terrain is an ankle‑sprain waiting to happen.

Are There Alternatives? Yes — And They’re Great

If you like the idea of a more efficient, propulsive shoe but don’t want to dive straight into carbon territory, there are some fantastic middle‑ground options.

A lot of brands now make nylon‑plated shoes, which offer a gentler version of that forward‑rolling feel without the stiffness or instability of carbon. They’re more forgiving, more versatile, and usually more affordable.

There are also non‑plated “super trainers” that use the same bouncy foams as carbon shoes but skip the plate entirely. These give you a lively, energetic ride without the wobble factor. They’re great for daily training, long runs, and anyone who wants a little extra pep without committing to the full carbon experience.

Think of carbon shoes as the sports car.
Nylon plates are the zippy hybrid.
Super trainers are the comfy SUV with surprisingly good acceleration.

So, Who Actually Benefits From Carbon-Plated Shoes?

Here’s the simplest way to think about it: carbon shoes help you maximize speed you already have. They don’t create speed out of thin air.

If you’re running at a moderate pace, doing workouts, and training for performance, they can give you a little extra efficiency. They can make fast running feel smoother. They can help well‑trained runners hold good form a little longer — only if those mechanics are already there to begin with.

In practical terms, they tend to benefit runners who are comfortably running sub-10-minute miles, have the strength to control a very bouncy platform, and can hold their mechanics together over longer distances.

But if you’re mostly walking, run/walking, or avoiding faster running altogether? They’re not going to do much for you — and they might even make things less stable.

Yes, I Wear Them

I do! And I love them. But I also run around an 8:40 pace and I’m training for a marathon PR. For me, carbon shoes aren’t a shortcut — they’re a complement to the work I’m already doing. They make certain workouts feel better - I don’t wear them everyday (not anymore, that is), and I alternate between a couple of different brands because they each offer something different. They give me a little psychological boost.

But do I need them? No.
Do I enjoy them? Absolutely.

The Real Takeaway

If you’re already running at a decent clip, doing structured training, and looking for a performance edge, carbon‑plated shoes can be a great addition to your rotation.

If you’re mostly walking and only wants to run fast for 10% of the time — save your money. A good pair of daily trainers (or a nice nylon‑plated shoe) will serve you far better, and far more safely.

And Dad, if you’re somehow reading this: It’s not the shoes.

Keep moving forward,

Jess

Thank you for reading! If you’re still here, you should probably subscribe, and forward to a friend already. Just saying.

You Can Run.

Even if you think you can't.

Even if you've never run before. Even if you're out of shape. Even if you think running "isn't for you."

I promise you - you can do this.

Here's the thing: I didn't start out as a runner.

Thirteen years ago, I couldn't run a mile without stopping. I thought runners were a different breed of human - thin, naturally athletic, effortlessly fast, somehow built differently than me.

But I was wrong.

Running isn't reserved for the naturally gifted or the genetically blessed. It's not just for the 100-pound college athletes with 6-minute mile paces and trophy cases full of medals.

Running is for everyone. Including you.

I became a running coach because of conversations I kept having.

Coworkers would ask about my training: my mileage, my diet, what I was doing over the weekend, and when I asked if they wanted to join me, they would immediately say: "I can’t run."

Friends would see my race photos and say: "I could never do that."

And every single time, I wanted to grab them by the shoulders and say: Yes, you absolutely can.

Because if I can do it - as a non-elite, non-perfect, regular human who trains in my basement on a treadmill - then you can run a 5K.

But here's what stopped me from saying that out loud for a long time:

When I was thinking about hiring a coach years ago, I looked around at the running coaching world. And what did I see?

Thin, fast women bragging about their collegiate accomplishments. Race credentials. Double-digit times they’ve run the Boston Marathon. Winning times. Six-minute mile paces.

And I thought: That's not me. That's not where I am. That's not relatable. No one wants to hear from a slow runner.

And if I - someone who had already run multiple marathons - felt intimidated by those coaches... how must a complete beginner feel?

Completely shut out. Like running isn't for them.

So I decided to be the coach I wish I'd had.

I'm never going to brag about how fast I am. (Spoiler: I'm not fast. I've run 14 marathons and still haven't broken 4 hours. Maybe this will be the year…)

And, I didn’t become a coach to train elite athletes or help experienced runners shave minutes off their PRs.

I'm here for the people who think running is out of reach. The 80% that I hang with in races AFTER the “fast” group has cleared out.

The people who say "I'm not a runner."

The people who are curious but intimidated.

The people who think they're too slow, too heavy, too old, too out of shape.

Those are my people. And if that's you - welcome.

Because here's what I know, and what I guarantee is true:

Running will change your life.

Not because it makes you faster or thinner or more impressive.

But because it gives you:

Proof that you're stronger than you think.

Community with people who understand the struggle and celebrate the victories.

Confidence that comes from doing hard things.

A moving meditation - time alone with your thoughts, fresh air, and forward motion.

Goals that have nothing to do with how you look and everything to do with what you can do.

You don't need fancy gear.

You don't need to be fast.

You don't need permission.

You just need to start.

And if you want support along the way - I'm here.

Whether that's:

• Reading these weekly newsletters for training tips and honest talk about what running is really like

• Following along with my marathon training on YouTube as I chase a sub-4 hour goal at age 48

• Downloading a training plan to guide your first 5K (coming soon!)

There's a place for you here.

Running isn't exclusive. It's not just for "those people."

It's for you. Exactly as you are right now.

So here's my challenge:

If you've been thinking about running - even just a little bit curious - don't wait for permission.

Don't wait until you lose weight or get in shape or feel "ready."

Just start.

Go for a walk-run tomorrow. Sign up for a 5K in the spring. Tell one person "I want to become a runner."

Take one small step. That's how it begins.

And if you want company on the journey - hit reply and tell me what you're thinking about attempting. I'd love to hear from you.

Keep moving forward,

Jess

P.S. - Want to follow my marathon training journey? I'm posting weekly training vlogs on YouTube as I train for my 15th marathon attempt at age 48. No fancy production, no perfect runs - just real training, real struggles, and (hopefully) a sub-4 hour finish in May. Youtube.com/@DesignedforDistance

P.P.S. - If you're thinking "I want to try running but don't know where to start" - stay tuned. I'm creating a beginner-friendly Couch to 5K plan specifically for people who think they can't run. (Spoiler: you can.) More details coming soon!

Last week, I didn’t hit every workout exactly as written.
And, you know what, nothing happened.

That sentence probably sounds obvious to some runners—and deeply uncomfortable to others.

Because for a lot of people, one off day feels bigger than it is. One bad run turns into doubt. A rough week turns into frustration. And suddenly, instead of adjusting, they stop altogether.

Not because they aren’t capable. Not because they lack discipline.
But because they assume the derailment means the whole thing isn’t working.

{The proverb, don’t throw the baby out with the bathwater, comes to mind here.}

I see this all the time. It was me. Many times.

A workout doesn’t feel good. Pace feels harder than we think it should. Life gets busy, sleep suffers, fueling slips, or stress sneaks in. The plan stops looking neat and predictable. And instead of zooming out, taking a deep breath, and continuing forward, runners zoom in—and decide something is failing.

But training - and more importantly, people - don’t fall apart that easily.

Progress doesn’t disappear because of one bad day. Or one off week. Or a stretch where things don’t feel perfect. Fitness is far more durable than we give it credit for.

What actually causes people to lose momentum isn’t inconsistency—it’s quitting in response to it.

Consistency isn’t about never missing, never modifying, or never struggling. It’s about sticking with the process when things aren’t smooth. It’s about making small, sometimes boring decisions to just keep going instead of starting over every time something feels off. Consistency isn’t being perfect every day, it’s continually showing up, and moving forward, in any way that you can.

And here’s the thing that really surprised me, and that most people don’t realize until much later:

You don’t feel consistent while building consistency.

You notice it in hindsight. You don’t realize change in the middle of consistent development. Nothing happens overnight. You notice when you look back and realize just how far you’ve come because you kept showing up through imperfect weeks. Through distractions. Through runs that didn’t feel great but didn’t break you either.

That’s when progress becomes obvious. After the fact. You can’t run five miles right way. Muscle doesn’t appear after lifting weights a few times. And there isn’t a shortcut to losing 15 pounds. There isn’t. It isn’t possible - it isn’t you, it’s reality.

But with consistent effort, anything is possible!

As a coach, this is where I focus—not on perfect execution, but on sustainability. On helping runners understand that adjusting a workout, shortening a run, or shifting effort isn’t a failure. It’s often the reason they’re still training months later.

So if you’re in a rough patch right now, here’s what I want you to remember:

• One bad run doesn’t define your fitness

• One off week doesn’t erase the work you’ve done

• The goal isn’t to avoid disruption—it’s to keep going through it

Consistency isn’t loud. Change doesn’t announce itself.
It builds quietly, week after week, until one day you realize how far you’ve come.

And by then, you won’t even remember that you ever had a bad workout!

Gotta Run~

Thank you for reading the Designed for Distance Newsletter. If you enjoyed it, please subscribe and forward to a friend who might appreciate it too!

Have you been contemplating taking on the ultimate running challenge—the marathon? Maybe you've been running consistently for a while, or perhaps you've completed a few shorter races and are wondering if you're ready to tackle those legendary 26.2 miles. Or even crazier, maybe you're the type to go big or go home, and want to dive into the marathon with only a little running experience.

No matter your situation, it can be done! Today I will break down the key indicators that show you're ready to train for a marathon, along with some honest advice about what it takes to cross that finish line successfully.

The #1 Factor: Desire

While other coaches or websites may talk solely about your physical readiness or training, in my experience your DESIRE to run a marathon is the most important factor to getting you to 26.2. Unwavering desire fuels the mental grit needed for relentless training and the pursuit of such an extraordinary goal. This deep-seated motivation becomes your anchor on days when training feels impossible, when your legs are heavy, or when doubt creeps in. I've seen runners with modest physical abilities complete marathons through sheer determination, while more naturally gifted athletes “DNF” (Did Not Finish) by giving up when faced with the slightest bit of adversity.

That tenacity powers you through early-morning training, weekend long runs that consume half your day, and the inevitable setbacks that come with any serious training program. That burning desire to cross the finish line transforms discomfort into recognition that these are just temporary challenges and turns "I can't" into "I will."

When you truly want something, you find solutions rather than excuses—and marathon training will test your resolve repeatedly. Since determination is the most important element to tackling the marathon, consider taking some time to really connect with what motivates you about this goal, even before you start thinking about weekly mileage or training plans. That clarity will become your superpower.

Beyond the Desire: Readiness Signals

Of course, sheer determination is not enough on its own. You have to train to prepare for this goal. I know two people who completed a marathon with zero training, and both have done lifelong damage to their bodies. Do not, I repeat, do NOT do this.

Condensed training: Sure.

Poor nutrition: Fine.

Inconsistent long runs: I suppose.

Laced up shoes and ran 26.2 miles: Nope. No way. Just no.

With that important warning about training out of the way, let's get specific about the physical signs that you're ready to take on a marathon training plan. For the physical aspect, below are the real indicators that suggest you're ready to begin marathon training:

1. You Have a Consistent Running Base

One of the most critical factors is having established a consistent running routine. Before beginning marathon training, it is ideal that you are:

• Running regularly for at least 6 months

• Completing 3-4 runs per week consistently

• Able to run 15-20 miles per week comfortably

• Capable of completing a long run of 6 miles

This base ensures your body has adapted to the stresses of running and developed the foundational strength needed for longer distances.

2. You've Completed Shorter Races

While not absolutely necessary, having a few shorter races under your belt provides valuable experience:

• 5K and 10K races teach you about pacing

• A half marathon helps you understand the mental aspects of longer distances

• Race experience familiarizes you with pre-race nerves, nutrition, recovery and gear

These stepping stones build confidence and provide insights into how your body responds to race conditions.

3. You Can Commit to the Training

Marathon training isn't just about running—it's about planning your life around running for 16-20 weeks. Be honest with yourself about whether you can commit to:

• Long runs that progressively increase to 18-20 miles (3-4+ hours, 1x/week)

• 4-5 training sessions per week

• Recovery time and sleep

• Proper nutrition and hydration protocols

If your current schedule, family responsibilities, or work demands make this level of commitment impossible, it might be better to postpone your marathon goal. Note that I said, “impossible,” and not challenging? Finding time to train is challenging for everyone. But, if you’re determined, you will find or make time to train.

4. Your Body Is Injury-Free

Starting marathon training with existing injuries or chronic pain is a recipe for disaster. Before beginning, ensure:

• You're currently injury-free

• Any previous injuries have fully healed

• You've addressed any biomechanical issues through strength training

• You've consulted with a healthcare provider if you have any concerns

Unfortunately, marathon training will amplify any existing issues, not diminish them.

The Truth About Marathon Training

Let's be honest: marathon training is challenging. It will test your physical limits, mental fortitude, and time management skills. You will hurt - and chafe! - in places you never thought possible. You will learn a whole lot about how your body (specifically your digestive system) responds to certain foods. You’ll learn that runners are not shy about sharing their bathroom habits, and are highly experienced with “going” outdoors. At first, you may have to miss cocktails with friends, but later choose to skip those late nights because you are enjoying the health benefits of your training.

And here's something many don't talk about: the transformation isn't just physical. The discipline required to complete a marathon training cycle changes you more than anything. You'll learn to push through discomfort, manage your energy, prioritize recovery, and celebrate small victories along the way.

That last one cannot be stressed enough! Marathon training is a masterclass in mental resilience. The consistent achievement of smaller goals along the way—longer runs, faster paces, overcoming challenging weather—creates a surge of confidence. While the marathon finish line is a triumph, it's the daily training that cultivates an unshakable 'I can do anything' attitude.

Starting Point: Not Ready Yet?

If you're not quite ready for a full marathon, don't be discouraged. If running 26.2 is a bucket-list item, in the meantime you can consider these alternatives:

• Focus on building your base mileage consistently

• Train for a half marathon first

• Improve your 5K and 10K times

• Work with a coach to address any weaknesses

Remember, the journey to marathon readiness is itself an achievement. Many runners spend years building up to their first marathon—and that's perfectly fine.

The Bottom Line

The question isn't just "Can I run a marathon?" but rather "Am I ready to train for a marathon right now?" The marathon distance deserves respect, and proper preparation is key to having a positive experience.

If you've got the base, the time, and the commitment—and you're injury-free—then yes, you're ready to begin this incredible journey. And if you're not quite there yet, celebrate where you are and keep building. The marathon will be waiting for you when you're truly ready.

Remember, running a marathon isn't about proving anything to anyone else—it's about discovering what you're capable of when you commit to something challenging. Whether you're ready now or working toward readiness, honor your journey and trust the process.

Runners’ Roadmap: How to Determine if You’re Ready for a Marathon

Runners' Roadmap: 5 Key Factors to Marathon Readiness

1. Do you have the desire to run a marathon?

   a. Ask yourself how badly you want this - remember marathon training and the race itself are primarily mental. Your body can handle a lot if your mind wants it.

2. Do you have a running base?

3. Have you run shorter races?

4. Can you commit to the training?

5. Are you injury-free?

If you answered YES to the five questions above, you are absolutely ready to run a marathon! Now find a race, and register even before you find a training plan or coach. Trust me, there is nothing more motivating than having an actual race on your calendar!

Remember, you can do this! Gotta Run~

Thank you for reading the Designed for Distance Newsletter. If you enjoyed it, please subscribe and forward to a friend who might appreciate it too!

Can I PR, and sub-4, a marathon at 48?

I've been quiet for a while. Too long, honestly. But I'm back, and I'm jumping in with both feet.

Starting next Tuesday (January 20), I'm beginning training for my 15th marathon - the Sugarloaf Marathon on May 17, 2026. And this time, I'm documenting the entire thing on YouTube.

Not the polished, filtered version. The real version.

Can I PR a marathon at 48? Can I go sub-4 when I wasn’t able to in my 30s? Can I do it without getting hurt?

I don't know yet. But I'm going to find out, and you're invited to come along for the ride.

I just posted my first video - it's short, it's a little (read: a lot) rough around the edges (first YouTube video ever), and it's honest.

Watch it here: https://youtu.be/SMjesTMA6YI

I'll be posting weekly updates throughout my 18-week training cycle. The workouts. The struggles. The adjustments. What works and what doesn't when you're training in your late 40s.

If you're training for something right now, thinking about it, or just curious what real marathon prep looks like - I hope you'll follow along.

Hope to see you out there! Gotta run,

Jess

Thank you for reading the Designed for Distance Newsletter. If you enjoyed it, please subscribe and forward to a friend who might appreciate it too!

As winter weather continues to challenge some of us, the age-old debate has resurfaced: "Does treadmill running really count?" I want to put this question to rest with some science-backed facts that might surprise the treadmill skeptics and reassure the treadmill enthusiasts among us.

Yes, I’m talking to those “Friends” who constantly take digs at treadmill runners by stating that they are “not really training.” Or those who comment that I might be faster if I ran outside instead of on a treadmill. Yes, I’m talking to you, Friend, who conveniently ignores the fact that I took 29 minutes off my marathon time, then a year later PR’d by another 14 minutes in the marathon - after doing more than 75% of my training on a treadmill.

I admit it: this post is because of an ongoing personal dispute I’ve been having with a running friend. But, I’m not bitter. Nor am I out to prove them wrong. Not at all.

Ok, I absolutely am.

THE SCIENCE SPEAKS: PHYSIOLOGICALLY EQUIVALENT

Research consistently shows that from a physiological standpoint, there is virtually no difference between running on a treadmill and running outdoors when it comes to the training effect on your body. Here's what the science tells us:

• A comprehensive study published in the Journal of Sports Sciences found that when treadmill running is performed at a 1% incline, it closely mimics the energy costs of outdoor running, effectively neutralizing the lack of air resistance indoors.

• Research from the Medicine & Science in Sports & Exercise journal demonstrated that muscle activation patterns remain consistent between treadmill and ground running, particularly at speeds typical for recreational runners.

• A 2020 systematic review in Sports Medicine examined 34 studies comparing treadmill and outdoor running, concluding that cardiorespiratory responses (heart rate, oxygen consumption, and perceived exertion) were equivalent when environmental factors were controlled for.

• The British Journal of Sports Medicine found that training adaptations, including VO2max improvements and lactate threshold changes, developed on treadmills transfer directly to outdoor running performance.

Take that, Friend!

TO THE TREADMILL ENTHUSIASTS: YOU'RE DOING GREAT

If you prefer the treadmill or it's your only option, here's your validation: You are getting the same cardiovascular benefits, burning the same calories, and building the same endurance as your outdoor-running counterparts. Your training is just as legitimate and effective for:

• Race, and even marathon, preparation

• Weight management

• Cardiovascular health

• Endurance building

• Interval training

Many elite athletes incorporate significant treadmill training into their regimens, especially when weather conditions are extreme or for precisely controlled workouts.

Olympic marathoner Des Linden famously prepared for the rainy 2018 Boston Marathon -which she won, by the way - with extensive treadmill sessions to maintain training quality.

Source: Olympics.com

TO THE TREADMILL CRITICS: RECONSIDER YOUR STANCE

For those who insist that "real runners don't use treadmills," the science simply doesn't support this position. Consider that:

• The physiological adaptations you're so proud of achieving outdoors are being matched by treadmill runners

• Many elite runners and coaches incorporate treadmill training into their programs

• For runners with joint issues, the more forgiving surface of a treadmill can allow for higher training volumes with reduced injury risk

• Parents with young children, people in unsafe neighborhoods, people with conditions that can be exacerbated by inclement weather, or those with unpredictable work schedules can maintain consistent training thanks to treadmill access

Dismissing treadmill running as inferior is not only scientifically inaccurate but also creates unnecessary divisions in our running community.

Running is and should remain the most inclusive sport for all people! There is room for everyone regardless of how they choose to train, and frankly, I can’t even fathom why anyone would choose to make another runner feel they aren’t doing enough or that their workouts don’t count. A treadmill runner doesn’t impact anyone else’s road running, so why try to bring them down when they are putting in the work? There is room for all of us!

THE REAL DIFFERENCE: IT’S MENTAL

Alas, I will admit treadmill and outdoor running are not 100% equal. The research does identify some differences between treadmill and outdoor running, but they're primarily psychological rather than physiological:

• Mental stimulation: Outdoor running typically provides changing scenery and environmental stimuli that can make time pass more quickly for some runners

• Pacing regulation: Treadmills control your pace, which can be beneficial for consistent training but doesn't develop the same pacing skills needed for self-regulated outdoor running

• Terrain adaptation: Outdoor running naturally includes subtle variations in terrain that engage stabilizing muscles slightly differently, which is specifically important for trail runners

• Weather acclimation: If training for an outdoor race in specific conditions, there are obvious benefits to practicing in those conditions

Importantly, these differences don't make one form of running superior—they simply represent different strengths and weaknesses that can be complementary in a well-rounded training program.

RUNNERS’ ROADMAP: MAKING THE MOST OF TREADMILL TRAINING

If you're primarily a treadmill runner, here are some tips to maximize the benefits:

1. Set the incline to 1% to accurately simulate outdoor running energy costs

2. Vary your workouts with intervals, hills, and tempo runs to prevent boredom

   a. If shopping, most new model treadmills have programs so you can select a route and the treadmill will incline/decline and even increase/decrease your pace with hills

   b. Treadmills with iFit even allow you to build your own routes through Google maps - the treadmill will automatically incline/decline with the elevation

   1. I input all my races and train running most of the routes long before stepping on the start line!

3. Practice mental toughness by occasionally running without entertainment

4. Use visualization techniques to imagine outdoor routes or race scenarios (iFit!)

5. Consider a "hybrid approach" by combining treadmill and outdoor runs when possible

If you’re primarily an outdoor runner who dislikes the treadmill:

1. Give it a try once in a while since it is good for certain types of running workouts

2. Take advantage of the fact that you can keep opinions to yourself

3. Challenge Des Linden to a race to compare your road running to her treadmill training

CONCLUSION: RUN YOUR OWN RUN

The best running surface is ultimately the one that keeps you consistent and injury-free. Whether you're logging miles on a treadmill, track, trail, or road, you're a runner, and your training is valid. The physiological benefits remain constant across these surfaces, so choose what works for your life, your body, and your goals.

Gotta Run!

Thank you for reading the Designed for Distance Newsletter. If you enjoyed it, please forward to a friend who might appreciate it too!

Have you ever wondered why hitting the gym religiously doesn't always lead to the weight loss results you're hoping for? Today, we're diving into some fascinating research that explains exactly what it takes to lose weight through exercise – and keep it off for good.

Before continuing, I want to be clear: focusing solely on the number on the scale isn't the most effective way to approach fitness or dietary changes. Instead, prioritize body composition – think fat loss and muscle gain. Even if you're carrying extra weight, building strength through muscle development will naturally lead to fat reduction, which improves your overall health and will contribute to meaningful weight loss.

In some instances, you might even experience a temporary weight gain while noticing a decrease in your overall size. I experienced this firsthand when I began lifting heavier weights three times a week. I gained six pounds almost immediately and remained at that weight for several weeks. After four weeks of consistent training, I compared my measurements to a time when I weighed twelve pounds less. Remarkably, my measurements either remained the same or decreased! I was effectively getting smaller, even though my weight had increased. Honestly, who would complain about that?

The Exercise-Only Weight Loss Myth

The truth is, despite the hours we spend working out, it's our diet that ultimately controls weight loss.

Here's a reality check many of us need to hear: exercise alone typically only leads to modest weight loss (about 4-6 pounds). Even when following the standard recommendation of 150 minutes of moderate exercise per week, most people won't see dramatic changes on the scale without dietary changes. Here’s just one study by Swift, et al showing these results.

It's not all bad news though! You don't have to cut your calories significantly just to lose some weight - although the research shows this would work. Using a combination of a moderate calorie restriction and 30+ minutes of exercise five times a week will provide the best results to not only losing weight, but maintaining your new weight once it's gone!

What Actually Works?

There are many different ways to change your body. Research shows the magic happens when you combine these key elements:

• Higher Exercise Volume: For significant weight loss, you need 225-420 minutes per week of moderate-intensity activity. That's about 45-80 minutes, 5 days per week.

• Diet + Exercise Partnership: The most successful weight loss programs combine caloric restriction (eating fewer calories than you burn) with regular exercise. This dynamic duo consistently outperforms either strategy alone.

• Resistance Training Bonus: While strength training (using weights or resistance bands) alone won't lead to significant weight loss, it plays a crucial role in maintaining muscle mass during weight loss and improving overall body composition.

How to Implement This Plan

First, you will need to do a little research to figure out how many calories you need each day to maintain your current weight. This Calculator is a straightforward way to determine the calories you should be eating each day. You can track your food on paper, or you can use an app - which have greatly improved in recent years! I highly recommend daily food tracking, since I personally learned how easy it is to underestimate how much we eat each day. My two favorite apps are My Fitness Pal and Cronometer. Both have a version for free meal tracking.

Next, create a weekly exercise plan. The easiest plan is to do 5×45 minute workouts or 4×60 minute workouts. Once you've decided on the number of days each week, decide how many of those days you'll do resistance training (strengthening exercises using weights or your body weight) and how many you'll do other types of workouts.

From there, you can start creating your exercise plan. My best advice to anyone preparing a new program is to choose workouts you enjoy doing! If you dread your workout, then you likely won't stick with it, and no one wants to hate their plan. If you enjoy swimming, plan to dive in! Running? Lace up! Pilates, sign up for a class. If lifting weights is your thing, but cardio is not, then plan to do resistance training four days per week, and add some brisk, or hill/incline walking.

Here's a sample plan that gets you to 275 minutes for the week:

• Sunday: Run 45 minutes

• Monday: Rest Day

• Tuesday: Leg Day Strength 45 minutes

• Wednesday: Arm Day Strength 45 minutes + Brisk Walk 30 minutes

• Thursday: Leg Day Strength 45 minutes

• Friday: Rest Day

• Saturday: Full Body Strength 35 minutes + Hill/Incline Walk 30 minutes

Followed consistently, this workout plan together with a calorie deficit of 250-500 calories per day, would easily burn fat and build muscle!

It is important to note that muscles burn more calories than fat because muscles are metabolically active, which means that they require energy to maintain themselves. Therefore, increased muscle mass burns significantly more calories when exercising, and even a few more calories while at rest, like watching Netflix, or reading this post.

I want to stress again: Body weight is just one metric for measuring your health! Though we all know muscle weighs more than fat, it sure doesn't behave and appear the same - so the focus should be more on fat loss, than weight loss. Remember, muscle gain could actually equate to weight gain, but your clothes may fit better and body will appear different. The cartoon below is meant to show a person who weighs the same, but has a different composition of muscle to fat:

Source: Ebylife.com

The Secret to Keeping Weight Off

Perhaps the most valuable finding is about maintenance. A shocking 80% of people regain lost weight, but research shows that consistent physical activity is one of the best predictors of long-term success. Even modest weight regain (2-6%) can reverse improvements in cholesterol, blood pressure, and other health markers.

Create an exercise plan that you enjoy and can stick with long-term, then consistently follow it! It will take some time to first see results, and when you do you must continue on that path to maintain your new body. Remember: The journey to sustainable weight loss isn't about finding shortcuts – it's about creating a new lifestyle and building habits that last a lifetime.

Runners' Roadmap: Your Quick Guide to Success

• Set realistic expectations about exercise-only weight loss

• Aim for 225+ minutes of weekly exercise if you're serious about losing weight

• Track your calories and use mindful eating habits

• Include both cardio and strength training in your routine

• Stay consistent with activity even after reaching your goal weight

Remember, you can do this! Gotta Run~

Thank you for reading the Designed for Distance Newsletter. If you enjoyed it, please forward to a friend who might appreciate it too!

I want to share something personal with you. Thirteen years ago, I started my running journey, and I was immediately struck by a disconnect that, frankly, both discouraged and annoyed me.

There I was – overweight, dealing with high blood pressure, juggling two kids, a full-time job, and college courses – desperately searching for running guidance for a person like me. I devoured every running article, watched every video, and read every training plan I could find.

Don't get me wrong, the content was excellent. The gear recommendations were solid. The training plans were technically sound. But they were all speaking to someone who Was. Not. Me.

To be honest, they were likely not speaking to most runners out there - because I was not then, nor am I now in the minority. Most runners ARE like me.

Check This Out

Let’s look at the largest marathon in the world - the 2024 New York City Marathon. Did you know that out of the 55,529 finishers, more than half crossed the finish line at slower than a 10-minute mile pace? That's right – the majority of runners in the world's biggest marathon were moving at a pace that most running content barely acknowledges exists.

Think about that for a moment. While social media is flooded with slender runners and coaches running and training at 6-, 7-, or a “slow” 8-minute per mile pace, the actual running community looks vastly different. The average marathon finish time is 4 hours and 20 minutes, and 56% of NYC Marathon finishers came in after that mark.

And you know what? That's absolutely wonderful! However, if you are just starting out as a runner, or are looking for advice or coaching, you may be discouraged and believe that to be a runner you must be thin and fast.

The Truth About Running

Runners come in all different shapes, sizes, and ages. I’ve been passed by people twice my size, and twice my age - and I’ve passed people who appeared to be in phenomenal shape, or are 20 years younger than me. Likewise, running isn't about being fast. It's about:

• Getting out there when you're juggling a dozen responsibilities

• Making time between work meetings and family commitments

• Pushing through despite health challenges

• Finding your own rhythm, at your own pace

• Building a stronger, healthier version of yourself

• Being part of a community that accepts you as you are

Real Runners, Real Lives

When I started running, I wasn't looking to qualify for Boston or break any records. I was looking to break free from high blood pressure, to become more healthy. To find some "me time" between parenting and studying. To prove to myself that I could do something I never thought possible.

That's what real running looks like for most people. It looks like:

• The parent fitting in a run during their lunch break

• The person with health challenges taking walk breaks when needed

• The busy professional running at dawn before a packed day

• The beginner celebrating their first mile without stopping

• The determined spirit completing a marathon in 6+ hours

And, do you know what? After 13 years, I’m still not chasing a BQ (Boston Qualifying time), and I still have no delusions of winning a race or ever breaking any records.

And that is what is so awesome about running - it is what you make it!

A Message to My Fellow Runners

If you've ever felt out of place in the running community because you don't fit the "typical runner" mold shown in magazines or social media, I want you to know: You're not out of place. You ARE the running community.

Those speedy runners you see on Instagram? They're amazing, and they deserve their spotlight. But they're just one small part of our vast, diverse running family. The heart of running beats in neighborhood streets, local parks, and quiet trails, where millions of runners like you and me are moving at our own perfect pace.

The running community consists of all sorts of types of runners:

Zen runners just want to be outdoors in the fresh air, with no watches, trackers, or music. They don’t care about trends, or the science behind running. They just go!

Health-motivated runners want improved wellness and/or stress-relief. These runners generally don’t pay attention to accolades or how fast they are going. Just that they went.

Goal-oriented runners, myself included, run to challenge themselves - they don’t necessarily care about how they place in a race, because they are racing against themselves. People in this group shoot for a goal distance or time, and follow a training plan to try to achieve that outcome.

BQ Racers - Of course, there are people who are aiming to qualify for the most prestigious race in the world: The Boston Marathon, but those that do are in the minority. To put this into perspective, remember that 56% of NYC marathoners had a time greater than 4 hours and 20 minutes? Only women 65+ or men 75+ might qualify for Boston with that time - so you see, it’s pretty rare! (Of course, this is why Boston is so illustrious.)

Elite runners are those who dream of being first in a race - but do not be fooled - this is a very, very tiny fraction of runners! Again, looking at NYC stats, there were about 50 in this group. Out of 55,529 that is .09% - yes, not even one-tenth of one percent.

Those are just a few types of runners; there are others: trail runners, ultramarathon runners, sprinters, and on and on, with their own motivations and aspirations. See, running can be whatever you want it to be. But if you believe being fast, and winning is the only goal - than you are definitely missing out! In short, don’t believe everything you see online, there is a place for you in the running community!

Looking Forward

In the future, I hope to share more stories from our real running community – stories of people who are achieving amazing things at every pace. Because amazing doesn't have a speed requirement.

Keep running your run. Keep celebrating your achievements. Keep being proudly, unapologetically you.

Runners’ Roadmap: Run Your Pace

1. Remember your journey is YOURS alone.

   1. Comparisons are the thief of joy. Social media often shows curated highlights, not the struggles and realities of training. Your progress is valid, regardless of what others are doing. Don't let anyone else's pace, or anyone else's 'perfect' Instagram post, define your success.

2. Remember to listen to your body, not the noise

   1. Be self-aware. Tune into your breathing, your muscles, your energy levels. If you need to walk, walk. If you need to slow down, slow down. Your body knows what's best for you today. Self-care is not weakness, but strength.

3. Remember to celebrate every single win, no matter how small

   1. Focus on personal bests and milestones, not just finishing times or placements. Did you run a little further than last week? Did you feel stronger on that hill? Those are victories! Acknowledge and celebrate them.

4. Remember progress isn’t always linear

   1. Setbacks and plateaus are a normal part of the process. There will be days when you feel slower, or more tired, or less motivated. That's okay! It doesn't mean you've failed. It means you're human. Be kind to yourself, and keep moving forward.

5. Remember authenticity is a superpower.

   1. The most impressive thing you can be is yourself. Run your race, at your pace, and be proud of every step you take. That's where true strength and fulfillment come from.

P.S. Remember this: Every finish line feels just as sweet, whether you crossed it in 2 hours or 7. The medal is the same for the first and last place finishers.

Gotta Run!

Thank you for reading the Designed for Distance Newsletter. If you enjoyed it, please forward to a friend who might appreciate it too!

I want to tackle a topic that's deeply personal to me and critical for your safety: running against traffic.

After 13 years of running and countless close calls, I've learned this fundamental safety rule the hard way. When you run against traffic - facing oncoming vehicles- you give yourself the gift of visibility. You can see threats approaching and take evasive action if needed.

If you are new to running, believe me, it is not a matter of if this will happen, but when. At some point, no matter if you are on a long desolate country road, at a busy intersection, or in a quiet neighborhood, you will find yourself within feet or even inches of a vehicle. When you run with your back to traffic, you're essentially blindfolded on the battlefield. Given the numerous situations that I’ve experienced, I’m pretty sure my life would be drastically different if I hadn’t had my head up and been facing the oncoming cars.

The Law Is On Our Side

This isn't just good advice – it's actually the law in most states. Here's what you should know:

• 44 states explicitly require pedestrians (including runners) to use the left side of the road/shoulder and face oncoming traffic when sidewalks aren't available

• The remaining states have similar recommendations in their driver education materials, even if not explicitly codified

• States like California, New York, and Florida have specific statutes (CA Vehicle Code 21956, NY VAT §1156, FL Statute 316.130) mandating pedestrians face traffic

These laws exist for a reason: studies show that pedestrians walking/running against traffic have a 77% lower risk of being struck by a vehicle compared to those moving with traffic.

Something to think about: While I’m sure no one will ever get a ticket for running against traffic, it is possible that someone running on the wrong side of the road could be held liable if their position contributed to someone else's injury.

Beyond The Law: Practical Safety

Even if you're in a state without explicit laws, the physics and psychology don't change:

• You can see distracted drivers and make eye contact

• You can react to a vehicle drifting onto the shoulder

• You're not relying on drivers to see you from behind

A Personal Plea

One of my biggest frustrations is encountering runners going with traffic, forcing those of us running correctly to step into the roadway to pass. Not only is this awkward, but this creates unnecessary danger for everyone.

I've had dozens of close calls over the years where seeing an approaching vehicle saved me from potential disaster. Running against traffic isn't just about following rules – it's about surviving to run another day.

Runners’ Roadmap: Quick Safety Checklist

• ✓ Run AGAINST traffic (facing oncoming vehicles)

• ✓ Wear high-visibility clothing, especially in low light

• ✓ Remain alert – limit headphone volume or use bone conduction

• ✓ Assume drivers don't see you - Always!

• ✓ Use sidewalks when available

Remember, we can log all the miles and hit all our pace goals, but none of that matters if we don't make it home safely. Let's look out for each other by following this simple but life-saving practice.

Run long, run strong, and most importantly – run safely!

Gotta run!

Have a safety story or question? Reply to this email and share your experiences. Selected responses may be featured in our next issue.

Thank you for reading the Designed for Distance Newsletter. If you enjoyed it, please forward to a friend who might appreciate it too!