Coach Sandi Nypaver gives a few reasons why you may notice your hands swelling while exercising!
Reason #1: When you run, your body sends blood and oxygen to the hardest working muscles and systems. Your hands are not included here, so the blood vessels in your hand widen to maintain normal blood flow.
Reason #2: As the blood vessels expand, they can leak some of the fluid into the surrounding tissues, causing your hands to swell.
Reason #3: To cool down when you’re getting hot, blood vessels in your skin swell to allow heat to leave the surface.
Reason #4: Swelling in the hands during a run is generally a normal and temporary reaction, but if it is persistent or accompanied by other symptoms, it may be a sign of hyponatremia or an underlying medical condition and should be evaluated by a healthcare provider
Temps are heating up again, so we wanted to dive a little deeper into the reasons why you may find yourself running slower.
1) Increased body temperature: The body’s internal temperature rises during exercise, and running in hot conditions can cause the body to overheat more quickly, which can lead to fatigue and a decrease in performance.
2) Dehydration: Running in hot conditions can lead to an increased rate of sweating, which can cause dehydration if fluid intake is insufficient. Dehydration can affect performance by causing a decrease in blood volume, which can reduce the amount of oxygen and nutrients that reach the muscles.
3) Increased heart rate: The body’s cardiovascular system has to work harder to cool down in hot conditions, which can increase the heart rate and make it more difficult to maintain a steady pace.
4) Difficulty regulating temperature: Running in hot conditions can make it more difficult for the body to regulate its internal temperature, which can cause fatigue and a decrease in performance.
5) Increased perceived effort: Running in hot conditions can make the activity feel more difficult than it would in cooler temperatures, which can cause runners to slow down or feel like they are working harder than they actually are. Often, the first few hot runs will be the most challenging as your body adapts, however, you will still be significantly slower in warm or hot conditions compared to cool conditions.
To run faster, you’re going to want to hone in on your single-leg squat form. A few weeks ago, Coach Sandi Nypaver wrote about some of her favorite strength assessment tests for runners. Today, she discusses in depth the single-leg squat — an exercise most people struggle to do incorrectly! This newsletter will cover: The common mistakes people make while doing the single-leg squat and other single-leg exercises. How to correct your single leg form. How to apply the strength and technique exercises to your weekly routine. Read for more!
As you run, you’re constantly in a single-leg squat position. This is why the single leg squat is one of the exercises in the movement assessment I give the athletes I coach. If someone is struggling with the single-leg squat exercises, I almost always see the same problem when they’re in the single-leg stance position as they’re running. This usually correlates to pain or tightness around the knee, low back, hips, and even the lower leg.
All of my athletes go through a strength and movement assessment, and there’s one exercise where many runners tend to struggle. Unsurprisingly, it’s also the movement most specific to running. The exercise inthe movement assessment that challenges many people is the single-leg squat, which is what I’ll be focusing on in today’s newsletter. Runners are frequently in a single-leg squat position while running, which is why training the correct movement pattern is so essential! So, what are the common mistakes I see when people perform a single-leg squat?
Mistake #1 A common mistake I see is when the hip drops down and the knee moves toward or even past the big toe.
Mistake #2 Another mistake is swinging the hip out wide instead of simply bringing the glutes back.
Before moving on, remember it’s okay if you’ve been making these mistakes, even for a long time. Don’t dwell on it—the power to improve is in the present! Focus on what you can control now, and get excited about the potential improvements this can bring to your future performance. Now that you know what not to do, let’s work on correcting your single-leg squat form. I prefer to focus on solutions, so let’s dive into making your single-leg squat and running form stronger. Here are some key points to remember, which apply to all single-leg exercises: 1. Keep your hips as level as possible.2. When you bend your knee, direct it toward your second or third toe. Avoid letting the knee move inward or toward the big toe.
To help with this, try using a mirror while practicing single-leg exercises. For some people, just maintaining level hips and proper knee alignment (toward the second toe) will be enough. But if this isn’t quite working for you, don’t worry—I have more tips ahead. Here’s a setup technique that works well for those who tend to swing their hip out or experience hip drop during a single-leg squat. I developed this approach for some of my athletes, and it’s been effective:
TIP #1 Start in a chair pose, squatting with both legs and going only as deep as you can while maintaining good form. Look in the mirror, keep your hips level, and ensure your knees point in the right direction. Once set, lift one leg and perform a single-leg squat, using the lifted leg briefly if you need to reset. Many people struggle with single-leg squats simply because they go too low, causing the hip to kick out or the knee to fall inward. Instead, work within your current range to maintain good form. As you get stronger, you’ll be able to go lower with control. Here’s what I mean:
TIP #2 Another exercise I often do that can help with a single leg squat is a squat onto a couch—similar to sitting back until your glutes just touch the couch, then standing back up.
TIP #3 Another quick tip I have is for you to consider your footwear—or going barefoot—for single-leg squats. Thick shoes can increase instability, so if you’re comfortable and in a suitable space, try barefoot for better control.
Apply This Let’s put what you’ve learned into action. If you’re strength training with weights, aim to do these exercises two to three times per week, with 48 to 72 hours between leg sessions. This recovery time helps your muscles rebuild and prevents fatigue from holding back your progress.
For daily practice, try technique drills and activation exercises before runs. These will help you apply your strength gains to your running form, leading to improvements in form and pace over time. Remember, a slight hip drop during running can be normal. It’s the excessive drop—when the hip goes too far out and the knee turns inward—that we want to avoid. To catch and correct these patterns, do this movement assessment regularly.
This is just one of the exercises in my strength and movement assessment for athletes. For the full program, including tools and strategies to coach yourself, check out the Ultimate Running Course: Learn to Coach Yourself.
I hope this helps you in your running. Happy running! Coach Sandi
For today’s newsletter, Coach Sage Canaday gives you 9 elements to consider as to whether you should be running or power hiking.
Altitude ☁️
As you climb to higher altitudes, running becomes more taxing because of the reduced oxygen levels. In these cases, power hiking is often the more efficient option to avoid overexerting yourself. Personally, I’ve found that when racing at higher altitudes, my breathing becomes a major indicator of when to switch from running to hiking. Once I start gasping for breath, I know it’s time to hike. This is especially important early in a race—if it’s a 100-mile ultra, for example, I don’t want to be struggling with my breathing too soon.
Steepness (Grade) 📈
The steepness of the trail is a major factor in deciding whether to run or hike.
5% Grade: This is the kind of incline you see on many highways or roads, and it’s typically runnable for most people. It’s gentle enough that maintaining a running pace doesn’t strain your muscles too much.
10% Grade: At this point, the hill is much steeper. Depending on your fitness level and how far into the race you are, you may start to feel the need to power hike. I personally enjoy running up moderate hills, but at a 10% incline, especially during a longer race, I start to seriously consider power hiking.
15% Grade: This is very steep, and most treadmills max out at this grade. For me, running a 15% incline for an extended period is exhausting, and I almost always switch to power hiking.
Race Distance & Duration 🏆
In shorter races, like a 30K or even a long training run, I might be more inclined to run up hills that I would hike in an ultra. But in ultra races—especially those that are 50K or longer—it’s critical to pace yourself. For races like a 100-mile or 160K ultra, you’re likely to be power hiking a lot of the uphills, particularly early on. In races like the Western States 100, you don’t want to burn out by running up every hill from the start. Power hiking early helps preserve your glycogen stores and saves your legs for later in the race when you really need them.
Fitness & Strengths 💪
Your personal fitness level and strengths as a runner play a big role in how much you can run versus hike. I consider uphill running one of my specialties, and I love runnable uphills. That said, even with strong uphill running ability, it’s essential to know when to switch to power hiking to avoid fatigue. Some runners may excel at downhill running, which means they can conserve energy on the uphills by hiking. For me, if the incline exceeds 20% (unless, say, it’s something like an all-out vertical K race), I’ll start power hiking to conserve energy.
Energy Conservation & Pacing ⏰
The most important thing to monitor when deciding whether to run or hike is your breathing and heart rate. I recommend staying in a zone where you can carry on a conversation—once you’re gasping for breath, you’re likely pushing too hard, especially early in a long race. I rely on this guideline during ultras: if I can’t talk comfortably, I know I need to slow down or start hiking. Power hiking helps me stay in the aerobic zone, avoiding spikes in heart rate that would deplete my glycogen too quickly and force me out of the fat-burning zone. This pacing strategy is essential in longer races like a 50K or 100-mile, where managing energy over the hours becomes critical.
Trail Technicality ⛰️
Another important factor is the technical nature of the trail. If the trail is smooth or paved, it’s easier to maintain a running motion, even on steeper inclines. But on rocky, uneven terrain, power hiking is often more efficient. If the trail requires you to step up or jump over obstacles, power hiking saves energy and reduces the risk of injury. I’ve had races where technical trails, especially with large rocks or steps, forced me to power hike even if I felt capable of running on a smoother trail.
Environmental Conditions ❄️
Sometimes, the environment dictates whether you run or hike. Icy or snowy conditions, for example, make running dangerous and inefficient. In such cases, power hiking is often necessary. I’ve also found that using poles can help in these situations—they provide extra balance and stability, allowing me to hike more efficiently without slipping or wasting energy.
Power Hiking Technique 📚
Like any skill, power hiking requires practice. It’s important to incorporate steep hill repeats, long uphill runs, and power hiking into your training, especially if you’re preparing for a mountain race. Personally, I like to include uphill tempo runs in my training, where I focus on sustaining a high intensity for 20-30 minutes. These workouts build my strength and help me feel confident in my ability to transition from running to hiking during a race. With consistent practice, you’ll find that you can hike efficiently on grades where you might have struggled before.
Fatigue & Bonking 😮💨
In longer races, fatigue is inevitable, and sometimes you’ll need to hike simply because running isn’t an option anymore. I’ve experienced this in races where, late in the event, I start feeling muscle fatigue, cramping, or even the early signs of bonking. If you’re low on fuel or dehydrated, power hiking can help you get through the tough moments without completely burning out. At this point, I focus on maintaining forward momentum, knowing that running could push me over the edge.
Personal Experience & Lessons:
In some races, I’ve seen other runners power hiking next to me while I continue to run, and they sometimes pass me. This highlights that power hiking can often be just as fast, if not faster, than running on steep inclines. It’s something that requires practice and confidence, but it’s also about understanding your own limits and strengths as a runner.
In shorter races (half marathon or less), you might push harder and run more of the uphills since you’re less concerned about bonking or glycogen depletion. In longer ultras, though, managing your energy is key. Avoid spiking your heart rate too high, and save your legs for later sections of the race when you’ll need every bit of strength to push through.
All in all, listening to your body, practicing your hiking technique, and staying mindful of your energy levels, you can make smart decisions about when to hike and when to run!
Coach Sage Canaday teaches you what it takes to run a sub 45-minute 10k!
A few weeks back, Coach Sage Canaday gave his advice on what to do in order to crack a sub 22-minute 5km. Now, he’ll take it one step further if you’re looking to run a fast 10k! These are tried-and-true training methods and workouts that can be adapted, whether you’re slightly faster or slower than these target times.
Let’s Start Off With The Math
To achieve a sub 45-minute 10K, you’ll need to maintain a pace of approximately 7:15 per mile or 4:30 per kilometer. Ideally, you should be able to run a 5K under 22 minutes—closer to 21:30 would be even better. If you haven’t yet reached that level, it will be challenging to sustain two back-to-back 22:30 5Ks, which is necessary for a sub 45-minute 10K.
Getting Started
So if you’re not quite there yet, focus on racing some 5Ks first to build up your speed and fitness. Once you’ve achieved a solid 5K time, you can then move up to the 10K distance and work on lowering your time there as well. The key is to develop your baseline speed for the 5K and then apply it to the 10K. About 80% of your baseline or “easy” pace should be about 8:45 per mile or 5:30 per km. If you’re in sub 45-minute 10km fitness, this is the easy pace that you’d be shooting for.
Since a 10K is twice as long as a 5K, it’s crucial to have extra endurance and stamina. But once you’ve built a strong mileage base and are consistent in your training, you can start incorporating quality workouts. These harder sessions include speed and interval workouts, similar to those in 5K training. For the 10K, it’s better to focus on longer repeats, such as mile repeats or 1600-meter intervals.
Advanced Workouts for 10K Training
To train effectively for a 10K, it’s crucial to include workouts that challenge both your speed and endurance.
Workout #1: Tempo Runs
Before starting the interval workouts, it’s beneficial to build up your stamina with tempo runs. Begin with a 20 to 25-minute tempo run at a pace slightly slower than your goal 10K pace, around 7:25 per mile or 4:35 per kilometer. This steady-state effort, at about 80 to 85% of your maximum, is controlled and sustainable, helping you develop the stamina needed for longer periods of sustained effort. Incorporate this workout once a week as part of your training routine to enhance your endurance and to get your legs and breathing accustomed to a near 10K pace.
Workout #2: Vo2 Max Workout
The next key workout is mile repeats. Aim for 4 to 5 repeats of 1 mile or 1600 meters each, targeting a pace of around 7:00 to 6:55 per mile. You can perform these on a track or a flat, measured path. Between each repeat, take a controlled rest break of 3 to 4 minutes. During this rest, you can walk or jog lightly, but your heart rate should not fully return to its resting state. This will keep you slightly fatigued, building specific strength and endurance for sustaining a high-effort pace over the 10K distance.
These intervals will elevate your heart rate to over 90% of your maximum and get your legs accustomed to running significantly faster than your 10K goal pace. This makes your goal pace feel more comfortable on race day!
Workout #3: 400-Meter Repeats
Similar to the 5K training, include 400-meter repeats at a pace faster than your 5K race pace. Aim for 8 to 10 repeats at 1:38-1:40 each on a track with a two-minute rest between each rep. This workout helps develop your top-end speed, which can be useful for a strong finishing kick in a 10K race. However, this is not as crucial for 10K training as it is for 5Ks. Consider doing this workout once every two weeks.
Workout #4: 2-Mile or 3200-Meter Repeats
The final key workout I’ll give you for today is 2-mile repeats or 3200-meter repeats. Perform these at your current 10K race pace, with the goal of gradually working down to your target 10K pace. For example, you might aim to complete each 2-mile repeat in around 14.5 minutes if targeting a sub-45-minute 10K. Try to do 3 sets of these repeats with a short, 5-minute rest in between. This workout covers approximately 6 miles of running at or near race pace, which is about the same distance as a 10K.
This type of workout is essential for building strength and stamina specific to 10K racing. It targets your 10K pace and is a staple for preparing your body to maintain that speed over the race distance. You only need to do this workout about once every two weeks.
The Five-Pace Theory
Think of your 10K pace as being in the middle of a five-pace spectrum. There are two paces slightly faster and two paces slightly slower than your 10K race pace. Training across this range ensures a balanced approach to developing both speed and endurance.
Let’s put it all together:
Structuring Your 10K Training Plan
In your training plan, it’s essential to include a variety of paces to maximize your 10K fitness. Here’s a quick breakdown of the key paces and workouts:
1. Easy Pace:Base mileage runs at a relaxed, conversational pace.
2. Tempo Runs:Sustained efforts at a slightly slower pace than your 10K goal pace.
3. 10K Pace: Longer intervals like 2-mile repeats performed at your current or goal 10K race pace.
5. 400-Meter Repeats and Strides: Shorter, high-speed intervals to develop top-end speed and running economy.
Mixing these workouts in a cohesive plan is crucial for achieving your best 10K performance. Proper timing and progression of these workouts are important, so be sure to build your base mileage first before adding in the harder sessions.
I hope this is helpful – happy running and have a great week!
In today’s newsletter, Coach Sage Canaday gives you everything you need to know to successfully incorporate hill workouts into your own training plan.
Let’s go!
This is one of my favorite type of workouts to give to my athletes. Why? Flat track runners, road marathoners, half marathoners, and ultra mountain trail runners should all incorporate hill repeats, because they build efficiency at every distance.
What I Look For In a Hill 🏔️
Let’s start from the beginning. When looking for a hill to complete a workout on, what should you be looking for? I try to find a hill that averages a 5 to 10 percent grade, as this tends to work well for a variety of hill workouts. If you can find something even steeper, that’s great depending on what you have available and your target race. For example, I prefer to steeper grades when preparing for a mountain ultra race whereas road runners may aim for 5 to 8 percent.
When I start an athlete on a training block, I typically have them start with shorter hill repeats, such as 30 to 60-second sprints, and then gradually build up over weeks and months to longer repeats—two, three, even four or five minutes in duration. If you’re having trouble finding a hill in your area that would meet these parameters, I usually suggest completing them on a treadmill or a bridge (if possible).
Why Hill Workouts WORK ✅
Hill workouts are unique in the sense you’re able to engage your calves, quads, hamstring, and other key muscles like hip flexors, abdominals, and even arms due to the exaggerated arm swing experienced while running uphill. Not only are there key muscular adaptions, but outstanding cardiovascular benefits as well. Your heart rate gets significantly elevated so you’re breathing hard and gaining substantial aerobic benefits.
How to Get the Most Out of Your Hill Workouts 📈
The idea is to maintain good form and avoid a hunched posture. Instead, focus on driving the legs with an exaggerated knee drive, knee lift, and arm swing, working out any kinks in your form and mechanics as you ascend the hill. Hill repeats are never easy, but that’s why they lead to big gains. Understandably, your body is going to get tired and lead to your form breaking down. It’s up to you to be cognizant of this and self-correct!
If you’re interested in reading more on proper uphill running form, I’ve written on that previously which you can check out here.
What Hill Workouts Should Look Like 🔍
Often, I’ll prescribe my athletes to run hard for 1 to 3 minutes at a certain number of reps while focusing on good form and getting their heart rate up. After each intense effort, take a long rest, slowly jogging back down to recover (and possibly walking around at the bottom).
As a rule of thumb, you want the rest period to be longer than the high intensity run time. For example, if you’re running hard for one minute up the hill, you’ll jog down and rest for three minutes between each rep. Why? This helps prevent excessive lactate buildup, allowing you to maintain good form and complete all repetitions, thereby building neuromuscular coordination, efficiency, and running form.
Workout Example ⚡️
Here’s an example workout I’d give to my athletes and use myself: 10 x 1 minute ‘hard’ uphill with a 3-minute jog rest between each. Note: depending on where your fitness is at, it’s important to. modify the number of reps or minutes you run up a hill to prevent overtraining and/or injury!
That’s it for this week! I hope you found this helpful in covering the basics for your own hill workouts.
The common mistakes people make while doing the single-leg squat and other single-leg exercises.
