The Xero Blog

Not infrequently, when someone takes a look at my barefoot shoes, they will say: “I wish I could wear barefoot shoes, but I can’t do that. I need support.” “Oh?” I’ll respond. “Why do you need support?” Then something happens that I love. I get one of two seemingly contradictory answers. Either: “I have flat feet!” “I have high arches!” They usually add to their proclamation some form of external validation, like, “I’ve seen one of the best podiatrists in the world and he agrees that I need orthotics.” Oh? Your podiatrist agrees that you need to give him or her an additional $300-1,000? What a shock. Contrary to what many people believe, high arches and flat feet are not necessarily a problem. To understand why not, you first need to know a little bit about arches and what can go wrong with them. Then we’ll talk about what the problem really is and why there is usually a better solution than orthotics. Finally, even if you are going to wear orthotics, barefoot-inspired shoes are a great choice. Keep reading to find out why. A Quick Look at the Anatomy of Your Feet Why do our feet have arches, anyway? If you look carefully at an average foot, you’ll actually see it has 3 arch shapes in both directions – from front to back and side to side. When people talk about high or low arches, they’re referring to the medial longitudinal arch. It’s the one that runs lengthwise on the inside of each foot. This flexible arch does two important things. When allowed to function naturally, it can easily handle the impact forces generated each time your foot lands on the ground. Second, it acts as a spring, which helps to absorb energy on impact and return some of it when you lift your foot again. Why Do Flat Feet or High Arches Matter? Frankly, they don’t for the vast majority of people. In fact, a study found that arch height made no difference in pain or function of the foot. Many people who have a low or high arch will never really notice it. Obviously, if something is wrong with your arches, there is the potential that they won’t adequately perform those two functions of handling impact and providing spring-like rebound. For a very small number of people, very low or high arches can interfere with the function of the foot. If you’re in this group, you’re probably already well aware of it. For most people, again, arches that are higher or lower than average aren’t a problem. We all fall along a continuum of arch height and the shape of our particular feet is mostly a matter of genetics. The Real Problem and What to Do About It But maybe you have noticed something about your arches – high or low – and wondered if there is anything you should do. Most people have heard that they need some support, ranging from specially-designed running shoes to custom-made orthotics. All of these options are expensive; do they provide any benefit? The evidence suggests they do not. One study, for instance, looked at groups of children with flat feet for a few weeks and found that adding orthotics made no statistically significant difference. Here’s the really interesting part. We do have research that flat feet can be improved by exercising the muscles of the foot. (The linked study, by the way, also found that orthotics didn’t help.) To me, this makes perfect sense. Our feet are a complex combination of muscles, tendons, bones, and ligaments. Strengthening the muscles helps everything to function the way it should. I’m not a scientist or a podiatrist. But when I look at the research, it seems like the problem for many cases of flat feet isn’t that the foot needs support. That is, the “cure” for the problem is not putting your foot in a cast (which is essentially what an orthotic is), It’s making it stronger by using it in the same way that your bicep gets stronger when you do bicep curls. Science writer Gina Kolata reports the conclusion reached by Dr. Benno M. Nigg, a scientist who studies orthotics: “The idea that [orthotics] are supposed to correct mechanical-alignment problems does not hold up.” Are Barefoot Shoes Good for Flat Feet? Yes, barefoot shoes are good for people with flat feet, allowing feet to move more naturally and strengthen muscles in your feet for improved support. This is good news for those interested in barefoot-inspired (or “minimalist”) shoes, or even trying barefoot running. Why? One benefit of walking or running naturally, the way our ancestors did, with a bit of protection (like you get from barefoot shoes), or even in bare feet, is that you engage the muscles of your foot in a way you don’t in “traditional” shoes. That’s because “normal” shoes have thick soles with lots of support and cushioning that limits the movements of your feet. Stiff arch support inserts limit motion even further. What happens to muscles that don’t move? They get weaker, as a study of the effects of orthotics on foot muscles demonstrated. The idea that going barefoot or wearing barefoot shoes helps develop foot strength isn’t speculation. A study by Dr. Sarah Ridge in 2019 found that merely walking in minimalist shoes strengthens foot muscles as much as doing a foot strengthening exercise program. (By the way, Dr. Ridge says you should get the same benefits wearing Xero Shoes as the shoes used in that study.) Another study confirmed muscle gains with minimalist shoes and also noted increased arch stiffness. In case some of these terms are new to you: barefoot or minimalist shoes are designed to let your feet move as naturally as possible. Unlike a “traditional” shoe, they have thin soles that are flexible and let you safely feel the ground. They also have “zero drop” — that is, they don’t slope downhill from heel to toe. Finally, a barefoot shoe will have a roomy, foot-shaped toe box to give your toes plenty of room to move. I need to say it again: I’m not giving you medical advice and you should consult with your doctor about any problems you’re experiencing with your arches, preferably one who understands the research and the value of natural movement. But I am encouraging you to at least consider the possibility that you can enjoy the freedom and fun of wearing barefoot shoes if you have flat feet — even if you’ve assumed you would always need “comfortable” and “supportive” traditional shoes. The Best Running Shoes for Orthotics? But let me just add one more thing. Suppose you are someone who uses orthotics and plans to continue to do so. I think you are still best off choosing barefoot shoes. Why? Look inside all the shoes you have now and note what you see. Each pair will have a different shape; some with more arch support, some with less; some with more slope from front to back, some with less, etc. Your orthotics are designed to fit your foot while resting upon a level base, but the inside of most shoes is anything but level. What this means is that every pair of shoes you wear will fit differently, and probably none of them provides a level platform on which your orthotics can rest. Moreover, as the foam midsole in those shoes breaks down (which it starts doing the moment you begin wearing them), the geometry of the shoe and orthotics will change which could cause structural problems in your feet and legs. Barefoot shoes have a flat, zero-drop sole that provides the perfect base for your orthotics and no foam midsole that wears out. So with or without orthotics, barefoot running shoes are a great choice. My own story Personally, I had flat feet my whole life. If I stepped out of a pool, my footprint looked like an oval. After a few months of running and walking barefoot, I noticed I started developing arches! I ruined all the family jokes about the flippers I had at the end of my legs. Now, I get out of the water, step on the ground, and you see the outline of a FOOT. Granted, I don’t have drive-a-bus-under-them arches but, again, that’s genes. All I know is that I haven’t used my expensive shoe inserts since 2009 and my feet haven’t had a problem in all that time. Ready to try your own pair of barefoot shoes? Take this quiz to find your perfect pair here. The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.

Your Training Guide to Accomplish Your Marathon Goals, With Advice From Professional Running Coaches Training for a marathon is not easy, and takes dedication and perseverance.  Marathon training will become a full-time lifestyle change if you're serious about improving your performance. Yes, you will run a lot, but you'll also want to improve and optimize your diet, sleep schedule, and mental well-being. You'll push your body and mind to new lengths, testing your limits. But ultimately, if you don't care for your body while training, your body won't take care of you during the race. The phrase "it's a marathon, not a sprint" can also be applied to your training. With several months of run training ahead, you will benefit from a long-term approach. Ready to get started? Here are some marathon training tips from professional running coaches to make your next (or first) marathon your best one yet.  Featured Contributors: Jerry Macari Amie Dworecki Laura Norris Amanda Brooks Matthew Boyd Matthew Silver Marathon Training  To complete 26.2 miles, you’ll need to train well. Training for a marathon involves significant commitment, preparation, and planning.  When it comes to training, everyone is different. No one's genetic talent, goals, and health are the same, affecting how you train and the best plan to follow.  Here are some tips to keep in mind that will help you train for a marathon: Training plans Speed workouts The running plateau Long runs Form and posture Warm-ups and cool-downs Breathing Strength training Running gear Hydration Fuel Listening to your body Training Plans Proper training is essential to successful marathon training. Because we are all different, there isn’t one strategy or plan that works best for everyone. You’ll want to find the best plan that works best for you.  Each plan will include various types of runs at different paces, intensities, and distances. Choosing the best plan will depend on the following factors: current fitness running history injury history short and long-term goals work/life balance Most training plans last 4 to 5 months long. You’ll likely run 3-5 times per week, and have recovery days where you may do light cardio.  Your running plan will increase overall mileage as you progress, preparing you to accomplish your marathon goals on race day. “Train from where you currently are - not where you want to be. It's better to reach race day feeling like you could have done more in training, than to feel completely wiped from an aggressive training plan. Look at your current weekly mileage and use that as a starting point for picking a marathon training plan.” -Laura Norris   “Because we are all individuals, there isn’t one strategy that works best for everyone. The appropriate training depends on multiple factors, including your training history, time you can dedicate, race goals, marathon course, and personal strengths and weaknesses. Rather than mindlessly following a static plan, a good training plan is dynamic and adapts to you, your environment, and fitness level. A common mistake runners frequently make is to use the same training plan repeatedly.” -Amie Dworecki   Speed Workouts You may not think you’ll need to focus on sprint speed for marathon training - after all, you’re training for a 26.2-mile run that you’ll need to sustain a consistent pace. But adding speed workouts to your marathon training can be important for performance come race day. “Always maintain your top end sprint speed. This skill will confirm muscular strength, range of motion and technique resulting in better running economy as well as injury prevention. Workouts like 10 X 100 meters along with weight training should play a critical role in all runners training  programs whether you’re a miler or marathoner.” -Jerry Macari   Long Runs Your training plan includes your long runs, which help you maximize your mileage as marathon day approaches. These are completed every week to two weeks. Each long run will be longer than the previous week as you progress through your plan. Though they are typically completed at an easy, comfortable pace, the mileage of long runs can make it a tough run. Ultimately, long runs help improve endurance and fight fatigue during a marathon. “To ensure success on race day, any aspect of training should be mastered by repetition. This includes long runs specific to marathons. Your maximum long run should be achieved as early on in the training process as possible, so it can be repeated to the point of relative ease.” -Jerry Macari   The Running Plateau Running plateaus occur when we're working hard, building endurance, getting faster… and suddenly, the improvement you're used to seeing each week comes to a halt. Most runners experience this "plateau" to varying degrees. Though it can be a frustrating and demotivating experience, there are a few strategies to work through this. Tips: Consider adding a rest day Reduce mileage Try more strength training Make sure to do a thorough warm up and cool down Focus on diet and sleep Be patient and stay positive! Running Form Your running form matters. The correct form will keep you running efficiently and comfortably, fight fatigue, and prevent common injuries like runner’s knee or IT band syndrome, among others. Here’s how to implement good running form and avoid bad habits during your training.  Tips: Keep your head up, and your back straight. Pull your shoulders and position them gently backward . Keep your tight core as you run to improve your posture. Let your arms swing forward to backward instead of side-to-side, Keeping a stable torso as you move. Have your feet land under your body. Make your feet light when they land on the ground. Instead of “plopping” your feet, have them lightly hit the ground, as if you were walking on hot coals.  Warm-Up and Cool Down Take the time needed to do a proper warm up and cool down as part of your training. Starting your run with warm up exercises keeps the body limber, and prevents injuries. A cool down to end your run boosts your recovery, reduces soreness, and allows your heart rate to return to normal. Tips: Dynamic warm-up exercises: try jumping jacks, knee-to-chest, arm circles, mountain climbers, walking lunges, and opposite toe touches. Cool-down static stretches: hip flexor, hamstring, quad and lower back stretches. Cool-down cardio: Slow jogs (3-5 minutes), walk or yoga poses. “One small thing that changes the game for many is the willingness to spend 5-10 minutes on a dynamic warm up. They find that the run immediately feels better, their heart rate doesn't spike and it's a great chance to sneak in prehab movements that prevent injuries. This can be as simple as some leg swings, lunges, planks, heel toe walks and then some walking to start.” -Amanda Brooks   Breathing Proper breathing is important for marathon training. Breathing during your run helps reduce the chances of fatigue or injury, and helps with efficiency and performance. Focusing on your breathing technique while you run may take some practice to get used to, but will help you achieve your marathon goals. “A simple breathing exercise called “Breath Anchoring” as part of your marathon training. Start by inhaling for 3 seconds and exhaling for 6 seconds. The goal is to get your body more accustomed to higher levels of CO2 in your bloodstream - higher levels of CO2 actually allow you to use MORE of the oxygen you inhale! First practice these breathing exercises while NOT running, then try them on an easy run. It may be challenging and uncomfortable at first, but should get easier as you continue.” -Matt Silver   Strength training When it comes to improving your performance, strength training will be important for runners. Adding a strength training program to your training can help you run faster, avoid injuries, and improve your endurance during long-distance runs. “Strength training improves running performance and helps prevent injuries. You need to make sure the weight is heavy enough to make you stronger. Aim to incorporate 1-3 sessions per week into your schedule. Focus on compound exercises like squats, lunges and deadlifts. Use weights that are so heavy that you can’t do more than 8 reps per set.” -Matthew Boyd   “Strength training is an important part of building tolerance to the forces of running and allows you to handle that force especially over a distance like the marathon. Every step you take when running is equivalent to 2x to 2.5x your body weight on one leg.....that's a lot of force! Three exercises you should be performing throughout the marathon training cycle are the Bulgarian Split Squat, the Deadlift, and the Soleus Calf Raise. Do 5 sets of 5 repetitions 3-4 times a week, then decrease the volume 2 weeks before race day.” -Matt Silver Running Gear Runners need gear to train that is comfortable for training. You won’t get to choose the weather we train in, so you’ll need the best gear to train your best for every possible condition. Tips: In many cases, you should wear less clothing than you think. Too many layers of clothing can lead to dehydration. Test out items like socks, shoes, and clothes, so you’re comfortable with them for the big day.  To avoid chafing, consider opting for quality apparel that fits you well. In addition, there are several skin-treatment products designed specifically for lubricating high-friction areas of the body. Hydration  Proper hydration should not be overlooked during your training, before, during, and after your runs. Your water intake will help you complete your training and marathon. Tips: Drink at least 400 ml of water per hour while running. Throughout the run, fuel with a gel every 25-40 minutes and 8-16 ounces of electrolytes every hour. Consider using an electrolyte drink, particularly for a long run or a run on a hot and humid day. Monitor the color of your urine. Pale yellow or light straw-colored urine typically indicates great hydration. If you notice a darker yellow or amber-colored urine, it may signal you’re dehydrated, and you should improve your water intake. Stay well-hydrated as much as you can, and not just on run days, or in preparation for your run. “Hydration is one of the overlooked pieces of run fueling. But one of the main reasons many runners struggle with stomach issues on the run is due to dehydration or not enough fluids when consuming gels. So learning to start the run well hydrated and then keep sipping is a big win.” -Amanda Brooks   Fuel  Fueling properly before and during a run helps support your energy levels and performance. Consider a sports drink or running gel to maintain your endurance on your scheduled long run days.  “While drinking water is helpful before, during and after your runs, focus on drinks that have electrolytes. This doesn't have to be Gatorade! There are plenty of brands of electrolyte powders that don't have an excessive amount of sugar in them. Just add water.” -Matt Silver   “One of the most important things in marathon training is learning how to fuel your long runs. Your body burns carbohydrates for energy while running. If you do not replace those carbs during long runs, you may struggle to complete the distance and recover afterward. The current recommendation is 30-60 grams of carbs per hour as a starting point, from sources such as running gels and sports drinks. Start small: try a gel on a shorter run. As you feel more comfortable, build up so you can take a gel roughly every 25-30 minutes on race day.” -Laura Norris   Listen to Your Body Training through pain or injury is counter-productive to improving your performance. A disciplined runner knows when to pause or modify their training to recover from an injury or muscle soreness. You need sleep, rest, and time off to heal and be able to train in the long run. Tips: If you’re too sore or tired, take time off from training. Keep a training log of how you’re feeling. If you happen to injure yourself from training, monitor your symptoms.  Consider rest or doing light-intensity cardio - swimming and biking or two great alternatives.  Modify your training as your body needs. “Aches and pains with marathon training are inevitable. We runners often call them ‘niggles.’ We need a strategy to make sure we don’t develop a full injury. I recommend using what I call ‘pain traffic lights’. Green Pain (0-3 scale) means you should continue training but get it checked by a Physio Orange Pain (4-7 scale) means modify training and work with a Physio Red Pain (7-10 scale) means stop training and start rehabilitation By following these ‘pain traffic lights’, you can take the necessary action to prevent further injury.” -Matthew Boyd Training Recovery: Training for a marathon can be exhausting both physically and mentally. You’re putting your body through a lot during a four-month span of time.  Recovery will play a pivotal part in marathon training. Proper recovery helps you sustain performance over a long period of time, helping you bounce back quicker and reduce your chances of injury. Here are some tips for recovering from marathon training: Rest days Stretching Massage and foam rolling Light cardio Nutrition Hydration Sleep Burnout Rest Days Rest days are critical for marathon training. Runners should take at least one rest day per week to focus on recovery from your running. Rest days are essential for your physical and mental health as you train. Your body needs the time necessary to rest between runs. A worn down body can lead to fatigue, making you more prone to injury. Fatigue from training can also lead to a lack of motivation during your training plan. So, take the time necessary to rest up because your body will thank you in the long run. “All recreational marathoners will benefit from one rest day per week. A rest day allows your body to recover on a cellular level - and it is during this recovery that you actually adapt to training. A rest day is truly a rest day: no cross-training, strength training, or strenuous activity. Some runners may even do best with two rest days per week, depending on their experience level and life stress.” - Laura Norris   “Running doesn’t make you fitter. Running and resting make you fitter. Getting the balance between running and rest can be tricky, but a helpful guideline is to reduce your weekly mileage by 25-50% every fourth week during your training program. This allows your body an opportunity to adapt to the training and get fitter.” -Matthew Boyd   “While many define their training by the amount of running, the actual amount of productive exercise is usually far less. Easy days to fill in mileage goals do very little to improve fitness and can actually be counter-productive at times as they don’t allow for real recovery or adaptation. Consider replacing an easy day of running low mileage with a full rest day and view it as a pro-active smart choice.” -Jerry Macari   Stretching Stretching is an important part of your warm-up and cool-down when you run. Stretching on recovery days is also important because it can reduce muscle soreness and promote quicker recovery. Include stretching as part of your daily or weekly routine. Tips: Use these stretches as part of your training: Low lunge stretch Hamstring stretch Butterfly stretch Quad stretch Calf stretch Light Cardio Low-intensity cardio helps improve blood flow and keeps muscles loose, without adding significant stress to the body. Light cardio can be done at about 50% of your maximum heart rate, and worked into an active recovery day, incorporated 1-2 times per week depending on your recovery rate. Try to include walking, yoga, mobility work, swimming, and light biking to get some light cardio work into your routine. Nutrition If you want to get the most out of training, your diet should be optimized to help you improve your performance. Some runners may not fully consider the importance of nutrition to support their training. If you find that your training has stalled, or you are feeling more aches and pains, it could be improper nourishment. Eating the right foods will keep your training going successfully. Tips: Carbohydrates provide energy for your runs and workouts. Prepare meals with whole grains, vegetables, legumes, and tubers. Healthy fats are good sources of dietary fat for runners. This includes nuts and nut butters, seeds, coconut, avocado, fatty fish and fish oils, and healthy oils like olive oil and flaxseed oil. Inflammatory foods will slow down your recovery. Anti-inflammatory foods like tomatoes, spinach, kale, and collards, almonds and walnuts, salmon, strawberries, and blueberries can help reduce inflammation. “Nutrition is something marathon runners may incompletely consider during training. The wrong fueling can harm overall health because the high volume of energy that marathon training requires can create nutritional deficiencies. Conversely, incorrect fueling can cause excess hunger at the wrong times, leading to unexpected marathon weight gain as your mileage builds. Runners should focus on the amount and timing of their fueling – before their runs, during, and after. Additionally, runners should consider the amount they eat each day and their macronutrient composition (how much of the energy comes from carbohydrates, protein, and fat) to ensure their energy is where it needs to be.” -Amie Dworecki   Hydration Staying hydrated is essential for runners. Running and sweating increases the amount of water needed. Dehydration can impact your level of performance during training, especially after those hot and grueling runs. Staying hydrated before, during and after your runs will help with endurance and performance.  Tips: Drink about 2-3 ml per pound of body weight at least 4 hours before your run. Drink at least 400 ml of water per hour while running. After your run, the American Council on Exercise recommends that you drink 16–24 fluid ounces for every pound lost while running or exercising. Sleep For long-distance runners, sleep is an important part of training to prioritize - particularly for those with busy schedules. Quality sleep starts with sticking to a consistent sleep schedule. You should plan to get 7-9 hours of sleep per night during your training. Tips: Avoid excessive phone use before bed (this can be a difficult habit to break). Consider reading a book instead. If you wake up and can’t get back to sleep, use natural sleep aid remedies like warm milk, and chamomile tea, which is caffeine-free. Blackout curtains make sure your room remains dark, which should help you get better sleep. Room temperature should be slightly cool, ideally between 60-70 degrees. “Busy lifestyles can simultaneously help us think we can shorten our sleep without much consequence; yet, this can demolish your marathon goal instead. Sleep has performance-enhancing benefits, and improving the quality and quantity of sleep may give you the biggest bang for your buck. One aspect often not considered is not only the amount, but the timing. Our internal circadian clock controls the optimal function of our entire bodies, and maintaining the same bedtime and wake-up time keeps this circadian timing on track so you can function, recover, and perform your best in your running (and life!).” -Amie Dworecki   Mental Health & Burnout  Mental rest helps prevent burnout and fatigue. You’re spending months training and sacrifice, and you want to remain dedicated and enthusiastic during your training! Tips: Spend some quality time with family and friends. Re-find your marathon motivation - what’s your reason for running the marathon? Keep sight of the end goal and your reason for running a marathon. Enjoy the process! Celebrate your wins and successes along the way to your ultimate goal. “Burnout is all too common in marathon training. 20 weeks can be a very long time and the weekend miles start to feel extra long. That's when it's important to make sure you aren't running too hard on your easy days and to come back to the fun of running. Trying new routes, going with friends, picking a new podcast, whatever it takes to keep training enjoyable.” -Amanda Brooks     Get Training and Good Luck! Completing a marathon is challenging, which is what makes it so special when you cross the finish line. Reaching your marathon goals is only possible with proper training. Follow these marathon training tips and enjoy the process. How to use barefoot running for marathon training Most high-level marathon runners use barefoot training for various benefits. Quite a few even run marathons and ultramarathons in barefoot shoes (and sandals!) If you are unfamiliar with barefoot shoes, they are different from your normal running shoes. Unlike “normal” running shoes with elevated heels, pointy toe boxes, stiff soles, and  unnecessary padding, these are minimalist-style shoes that mimic being in bare feet  Here’s how barefoot shoes can help with marathon training: Active recovery - with a flexible sole, wearing a barefoot shoe can aid blood flow and muscles and tendons moving.  Foot strength - Research shows that merely walking in a barefoot shoe builds foot strength. And further research shows this strength can reduce the risk of running injuries by 250% over the course of a year. A free ebook detailing these studies is at https://footweartruth.com/250/ Instant feedback - barefoot shoes provide your body instant feedback on running form, which can improve efficiency. Lightweight - barefoot shoes weigh less than typical shoes; therefore, should you choose to run in them, you’ll be using less energy to move your feet. Want to try a pair of shoes or sandals? Click here to see the range of casual and performance shoes, boots, and sandals from Xero Shoes. Interested in adding some barefoot-inspired training? Click here to learn how to run barefoot. Thanks for reading, and best of luck to everyone!   Our Contributors A special thank you to the running coaches who contributed to this article. Meet the contributors here.  Laura Norris Laura Norris is a certified running coach, personal trainer, and sports nutritionist. She has her master's degree in Applied Exercise Science and has been coaching runners for seven years. She regularly publishes training tips at Laura Norris Running. She is a runner herself, with a marathon PR of 3:29 and a half marathon PR of 1:34. Laura’s Marathon Training Tips: Train from where you currently are, not where you want to be. Replace those carbs your body burns during long runs Take rest days that are truly rest days at least once per week Website: lauranorrisrunning.com | Instagram: @lauranorrisrunning   Jerry Macari Jerry Macari is the founder and head coach of Urban Athletics NYC. He has 35 years of coaching experience, having received the first issued USATF coaching certification in 1986. He has coached countless runners to PRs and guided multiple New York Road Runners Runner Of The Year and nominees, National USATF Champions and medal winners. He has been voted New York Road Runners Master Runner Of The Year, been nominated numerous other times, and been awarded the USATF Open Road Runner Of The Year. His vast experience and knowledge have helped runners attain their running goals. Jerry’s Marathon Training Tips: Maintain your top end sprint speed. Achieve maximum long run as early on in your training. Replacing an easy day of running low mileage with a full rest day. Website: urbanathleticsnyc.com | Instagram: @urbanathleticsrunclub   Amanda Brooks Amanda Brooks is a long time running coach and founder of RunToTheFinish.com. She's worked with thousands of middle of the pack runners to avoid injuries, find the fun in running and hit their goals. Amanda’s Marathon Training Tips: Spend 5-10 minutes on a dynamic warm up before a runs Stay hydrated when consuming gels Try new things to make your training enjoyable Website: runtothefinish.com | Instagram: @runtothefinish   Amie Dworecki  Amie Dworecki is CEO and Head Coach of Running with Life, LLC, a professional holistic run coaching company. She has obtained six certifications in run coaching and has over three decades of experience as a coach and trainer. She is a former World Record Holder for running marathons on all continents with 43 years of running experience as a multiple-time qualifier for the Boston Marathon and Western States Ultramarathon. Since 2015, she has helped runners prevent injuries and transform their fitness and performance to reach their goals and feel amazing with holistic, online marathon and trail/ultra run coaching. Amie’s Marathon Training Tips: Maintain the same sleep scheduled to keep your circadian timing on track. A good marathon training plan is dynamic and adapts to you, your environment, and fitness level.  Focus on the amount and timing of their meals in relation to their runs. Website: runningwithlife.com | Instagram: @runwlife   Matthew Silver Dr. Matthew Silver is a running coach, educator, physical therapist, and founder of Alpha Project Phyzio & Performance based in Maryland. As a distance runner of 15 years, he works directly with other long distance runners to help them remain injury-free. Matthew’s Marathon Training Tips: Practice “breath anchoring” - inhale for 3 seconds and exhale for 6 seconds. Incorporate Bulgarian Split Squat, the Deadlift, and the Soleus Calf Raise for strength training. Focus on drinks with electrolytes. Website: alphaprojectphyzio.com | Instagram @alphaprojectphyzio     Matthew Boyd Matthew Body is a physiotherapist and running coach that works directly with injured runners to help them get back to running. Matthew’s Marathon Training Tips: Strength training with heavy enough weights will improve running performance. Use the “pain traffic light” to scale the severity of an injury. Rest is an important part of getting fitter. Website: matthewboydphysio.com | Instagram @matthewboydphysio

The benefits of running go far beyond physical health; Running can have a profound impact on our mental health and well-being. In fact, some avid runners may go as far to say “running is like free therapy”. We all hit challenges, setbacks, or losses in our lives. When these challenges occur, many turn to running as a way to work through them. In this article, you’ll discover the effects of running for mental health, and learn about a few organizations that use the power of running to make a difference in the lives of others. Mental Health Effects of Running Like many forms of physical exercise, running can be used as a way to control stress and boost the body's ability to deal with mental tension. Here are a few effects of running that can be used to improve mental health. Reduce Anxiety and Depression Seeking professional help is always a good idea for treating depression and anxiety, however, increasing exercise is an additional step to help reduce symptoms. For those who feel anxious or struggle with depression, running can be an impactful way to help manage symptoms. Here are some of the mental health benefits running can provide: Going on a run releases pent-up physical and mental tension. This offers a cathartic outlet for anxiety  built up throughout the day. The rhythmic motion and cardiovascular exertion help to loosen the grip of tension in the body, allowing you to feel calm and relaxed. Your body releases hormones called endorphins during a long run. Endorphins boost the release of dopamine, which act as mood enhancers. Anxiety and depression often disrupt sleep, leaving individuals feeling fatigued and depleted. Running can help to improve the quality of sleep, leading to a more stable emotional state. In a study done on adolescent girls, running was shown to boost their sense of self-esteem. Running brings your attention to the present moment, away from anxious thoughts you may be having. This makes running a great tool for those dealing with anxiety and panic disorders. Successfully overcoming obstacles and celebrating achievements is vital for our sense of self-worth. After going on a long run, it can help you feel accomplished, giving you a mental boost. Manage Stress Everyone has stress in their lives and we may experience stress in different ways. When our stress levels get too high, it’s essential to find effective coping strategies. Whether it’s work-related, or a change in your personal life, running is a physical activity that can help manage stress. When you run, your body releases endorphins, the chemicals that make you feel happy. A Runner’s High can be experienced after a long run, your brain gets a nice hit of endorphins that help your body feel calm and relaxed. Here are some ways that running can relieve stress: Regular aerobic exercise helps to regulate levels of cortisol and adrenaline in the body, which are the main stress hormones. Mindfulness: running can serve as a form of active meditation. This allows you to focus your attention on the present moment and tune out stress-inducing thoughts. Research shows that even 30 minutes of moderate exercise, including running, can improve the quality of your sleep. This contributes to better stress management throughout the day. Help Overcome Addiction Substance use disorder (SUD) is a dangerous disease that affects the lives of many. The World Health Organization estimates that, globally, about 35 million people deal with drug use disorder. In the United States alone, 19.7 million people aged 12 and over battled a substance use disorder in 2017. The road back from drug or alcohol addiction can be long and challenging, but running can help. Studies like this one suggest that running in group settings can help with substance use disorder. Many people facing addiction have turned to running to help manage their long-term recovery. Organizations That Use Running to Promote Mental Health Like running, being a part of a community can help your mental health. Community provides people with a sense of belonging, while feeling connected with others with similar interests, like running. When you’re a part of a community, you feel supported and you can better cope with challenges or difficulties you’re experiencing. A psychological sense of belonging is a greater predictor of depression than other factors, including social support, conflict, and loneliness. Loneliness is a major contributor to depression. Joining (or starting) a running club offers a sense of community to help combat feelings of isolation. That explains why, during times of pandemic-induced isolation, the percentage of athletes joining clubs (all sport types) on Strava grew by 37 percent in 2021. Participating in recurring running club events provides opportunities for social interaction and bonding, while reducing feelings of isolation. When you combine running and a community of like-minded people, you can better address your mental health. And while joining a running club can provide benefits for mental health and wellbeing, not every group has a specific focus on mental health. Here are a few organizations that do emphasize mental health through running as a way to connect with others. Sasha Wolff, Still I Run An Organization That Addresses Anxiety, Depression and Mental Health Issues Through Running Still I Run is a community that promotes mental health through the benefits of running. Their mission is to raise awareness of mental health issues, and put an end to the stigma. What was the origin story of how Still I Run was created into what it is today? “In 2011 I was hospitalized for depression and anxiety. I spent a week at a mental health hospital and during that time I was taught how to manage my illness through medication and therapy. On top of that, the clinicians there suggested I start a healthy habit. Because I grew up with parents that casually ran, I figured I’d try that. I’d start running as my healthy habit. Shortly after being released from the hospital, I went for a walk with my dog. I thought that would be a good start to my running and I was right. Feeling accomplished after that first walk, I started going a little faster and further. Eventually I started running and noticed the physiological effects of movement for mental health. There was something going on in my brain where the symptoms of depression and anxiety were lessened because of my running (along with running, therapy and medication are also a part of my mental health toolkit). I wanted to connect with others who ran for mental health but couldn't find a group in my city. I broadened my search county-wide, then statewide, and then nationwide, but I was shocked to find no group in the country that ran explicitly for mental health reasons. For a few years, I kept looking for a group of mental health running warriors. Finally, on October 10, 2016 (also World Mental Health Day), I launched a Facebook page and a website called Still I Run. The goal was to find other people that ran for mental health and, at the same time, share my story of running for mental health. Shortly after launching Still I Run, people approached me, asking how they could donate and get involved. This made me realize there was a need for a community that rallied around running for mental health. In 2017, I decided to make Still I Run a real non-profit, and I haven't looked back since!” How does Still I Run use running to raise awareness for mental health and help put an end to the stigma? “Still I Run’s mission is to promote the benefits of running for mental health while also defeating the stigma surrounding mental health. We do this in a few ways. First and foremost is our programming. We have several programs that are hyper focused on mental health and running. The Starting Line Scholarship - This is a program aimed at helping people overcome any barriers they may have in running for mental health. We’ll provide them with shoes and other running apparel along with a 1:1 running coach and entry into a 5K or 10K. Our coach will work with folks for 10-12 weeks, helping them train for their race. The hope is that with our support, we’ll introduce individuals to the mental health benefits of running for mental health. Run Chapters - We have 15 run chapters across the U.S., and all are intentionally focused on being safe and inclusive. Our running groups focus on the mental health benefits of running. We’re not about PRs or performance... we’re about the mental health aspect. Ambassadors - We have over 150 individuals that are a part of our ambassador program and they all intentionally share their stories of running for mental health. We believe that one of the strongest ways to get rid of the stigma is by telling our truths so our army of ambassadors help amplify our mission with their own words. Team Still I Run - We’re charity partners for a few big marathons across the U.S. and as part of that, we have a team of runners who take these races on while raising money for us. While they raise funds, we work to elevate their stories of running for mental health. As they do outreach to raise funds, they’re helping to raise awareness of running for mental health.” What does mental health mean to you personally, and how has running helped you? “To me, mental health means life. It is something each and every one of us has across the world. It is something I mindfully watch and take care of, just like my body. Our mental health and physical health is so entwined that there is no separating it and they should be treated as equals when it comes to importance. Running helps me manage my symptoms of depression and anxiety and there is empirical evidence that says running (or movement) can improve anyone’s mental health. Running is a permanent part of my mental health toolkit which is made up of therapy, running, and medication. Now it’s my life’s mission to help everyone add running to their mental health toolkit. Regardless if someone has a diagnosed mental illness or not, running can help with your brain health.” Mike Ferullo, Boston Bulldogs Running Club An Organization That Addresses Addiction and Mental Health Through Running Mike started Boston Bulldogs Running Club, a non-profit running club established to provide an anonymous and safe community of support for all those adversely affected by addiction. How does the activity of running help those impacted by addiction?  “Personally, running has helped me tremendously. As a recovering addict in the 1970s, I started running, and it helped me feel better. Transitioning to a normal and sober life, you deal with both trauma and the stress of adapting to daily responsibilities. Running helped me deal with emotions I was unfamiliar with while recovering from drugs. Now, as a drug addiction specialist, I’ve felt the missing link in the addiction field was exercise and community. You never regret going for a run (unless you’re injured). Even if the run sucks, you still feel great after. People in recovery can get attached to that good feeling after a run, and get immediate gratification with the release of endorphins. Running also provides the psychological benefits of self-esteem, discipline and the feeling of accomplishing your goal.” How has the environment of a running club helped members open up and combat isolation and loneliness? “I didn’t realize the full impact a running group would have on overall mental health and wellness. Healthy social connections make an unbelievable difference in a person’s health and well-being. For people in recovery, attending AA or NA meetings isn’t enough - they need connection. Isolation is very common for recovering addicts, and can be tough to overcome during sobriety. The truth is, you can’t fight addiction alone. Running in a group is a great setting for people to connect with others. You don’t have the intensity of eye-to-eye contact, which makes it easy to open up and have honest conversations while you run. A big priority in our community is the support members get from one another. We make sure everyone feels welcome and supported, regardless of their experience as a runner or their pace.” What is the "Full Circle Program," and how has it helped run club members achieve their goals?  “The Full Circle Program is open to our group members who may benefit from structure, support and accountability to train better and reach their running goals. Members will get an individual assessment and training plan from a certified training coach, and the encouragement and support from a Bulldog wellness sponsor. After members achieve their goals and hit running milestones, they get free Bulldogs swag, and the opportunity to talk about their accomplishments with others. Once they achieve all of their goals and complete the program, they are encouraged to mentor others in the program. The program is designed to help runners in recovery improve their performance, but runners have to be accountable for showing up and putting in the work. Members start by doing what’s necessary, then what is possible, and suddenly, you do the impossible. These are the steps to helping them find their unlimited potential.” Sepideh Saremi, Run Walk Talk® An Organization That Addresses Stress and Mental Health Run Walk Talk combines talk therapy with running and walking for people who struggle with traditional therapy to help people heal and grow. Sepideh works with individuals who want to transform their life through running therapy, including entrepreneurs, and therapists who want training to enhance their practice. What was the origin story of how “Run Walk Talk” came to be what it is today?  “The idea for Run Walk Talk® came to me when I became a runner. I was seeing a therapist at that time to get support for a recent family crisis, and it was so helpful to have someone to talk to once a week and to run on my own every day. I remember wishing then that my own therapy could be conducted during a run, because running felt so good and therapy, as beneficial as it was, was often really hard. Shortly after, I started graduate school to become a social worker. There's a big emphasis on evidence-based practice in social work, and I found so much published research that supports running as an intervention for mental health, but I didn't know any therapists who were using it with their clients. So I decided it was something I wanted to explore. After graduate school, I worked at a mental health agency, where I started walking with clients, and when I became a licensed clinical social worker, I also got trained as a running coach. When I went into private practice in 2013, Run Walk Talk® was officially born. Today, I'm expanding the practice through a certification program launched in January 2023 and trained 12 therapists in the first cohort. Our next cohort starts in Fall 2023, and I'm also looking for nonprofit partners who want to train their clinicians. I'm excited to make running therapy much more prevalent and available for anyone who would benefit.” How does a running therapy session work and how is it different from traditional therapy?  “Running therapy sessions combine the talking that happens in traditional therapy with mindful, conversation-pace running and walking. It's usually conducted outdoors, often in nature, though some therapists use treadmills in their offices. In a Run Walk Talk® session, the therapist and client collaborate to find the pace, place, and format that works best for the client's mental health goals and physical capabilities.” What does mental health mean to you personally, and how has running helped? “To me, being mentally healthy means three things. First, it means having the ability to recognize how I feel and influence my own emotional state for the better. It also means being able to weather hard times without breaking down. And finally, it means being able to connect with other people in joyful and reciprocal ways - meaning I'm able to give and receive. Running, and movement in general has helped with all three of these things. The neurochemical benefits of exercise make it a lever I can use to regulate my mood. The experience of running over the years has taught me grit and resilience. And movement is a great way to connect with other people - I love going for runs with friends in my personal life, too”. Share Your Running Story to Inspire Others to Start Theirs Running not only strengthens our bodies but our minds as well. It offers a unique opportunity for personal growth that can greatly enhance our mental health. The challenges and triumphs experienced during our running journeys parallel the ups and downs we face in life. It fuels us with resilience, self-belief, and a more positive outlook on life. We encourage runners to share the reason why they run to inspire others to start theirs. It’s Time to Lace Up Those Running Shoes To keep your mental health strong through running, you’ll need your physical health! Comfort and physical health starts first with your feet, and then with the shoe you choose. Whether it’s trail running or road running, Xero Shoes has the running shoe for you. Learn more about how to get started with barefoot running. The content of this post does not constitute and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified health provider with any questions or concerns you may have about your health or a medical condition.