As we head into September, many of us are either just starting our fall race training block or are already a few weeks into it. We're also our hitting our Pumpkin Spice strides, and I, for one, will be consuming anything and everything pumpkin I can for the next several months. 🎃☕️

 

As you move through training, take a moment to zoom out and reflect on the big picture and how far you’ve come to get to this point. It's easy to get discouraged during a tough workout on a hot day, but think back to a time in your training when everything was clicking and you felt unstoppable. That feeling didn’t just appear, you built that.  

 

Holding onto those moment can help built the mental toughness we need to stay grounded when things don't go according to plan. One hard day doesn't define your training, but how you respond to it can shape your progress. Some of the biggest growth happens in the toughest workouts or moments, we just need to keep showing up and be proud of how far we've already come.

 

Lastly, thank you to everyone who continues to read the newsletter, we are so glad you're here. If you have a minute, we'd love to hear your thoughts: What sections do you enjoy most? Is there anything you'd like to see more (or less) of? Your feedback helps us make this newsletter even better. 

 

Here’s to strong legs, strong coffee, and stronger mindsets this fall! 🧡🍂

 

Let’s get after it!

 

Q:  “Is my zone two heart rate different in the summer heat versus cooler temperatures, or should I keep using the same range?”

A: If you've noticed that your pace drops significantly in the summer heat just to stay within your usual heart rate zones, you're not imagining it, and you're definitely not alone. When it’s hot, your body reaches physiological thresholds like your aerobic and lactate thresholds sooner than it would in cooler temps. That means your heart rate rises more quickly, even if the effort feels manageable.

 

Heart rate is a training guide, not an absolute. Even if you've had your zones lab-tested, your heart rate can still fluctuate based on heat, fatigue, and hydration. Using heart rate to guide your easy runs, especially in the summer, helps keep the effort consistent, even if the pace isn’t. That’s why an “easy” run in July might be a full minute slower per mile than the same effort in October, but still equally productive.

 

The key is to stick with the same heart rate zones year-round (assuming they're accurately set), put your ego to the side, and let your pace be flexible. That way, you're targeting the right stimulus no matter the weather. Heat shifts your thresholds, and your heart rate reflects that, so trust it. The pace might feel humbling, but the work is still valid.

 

It can actually be dangerous to try to hit the same paces in the summer that you run the rest of the year. Your body has to work much harder to regulate its temperature, increasing the risk of dehydration, heat exhaustion, or even heat stroke, especially in warmer or more humid climates. What feels like an easy pace in cool weather can quickly become unsustainable and harmful in high temperatures.

 

 

Want to learn more about using heart rate in your training and how to find your personalized heart rate zones? Don’t miss our episode with Dr. Lisa, PT on The Running Explained Podcast:

👉LISTEN ON SPOTIFY

👉LISTEN ON APPLE

The First sub-6-hour 100k (62.2 miles) was set by Sibusiso Kubheka in an Adidas-sponsored time trial event called Chasing100.  Held in Southern Italy, it featured five of the world's top ultrarunners.

 

For some perspective: a finishing time of 5:59:20 breaks down to 5:47 per mile or 3:36 per kilometer for 62.2 miles. That’s the equivalent of running 2.37 marathons at a 2:31:37 pace! 

 

As incredible as the performance was, the tech was just as noteworthy. Kubheka wore the new Adidas Adizero Evo 1 Prime X, a cutting-edge shoe with a 50mm heel stack height, weighing in at just 4.7 oz, and featuring something called Ultracharge. Five days before the race, the shoes were also placed in a high-pressure vessel where air bubbles were pumped into the empty gaps in the midsole foam. So, add "high-pressure vessel" to your Christmas list to help you chase your PRs! 🎄👟

 

This is the latest example of how fast running shoe tech is evolving — and it’s not slowing down.The Adidas Evo 1 isn’t even the tallest shoe out there. Nike is set to release the Vomero Premium in October, featuring a 55mm heel stack height. At this rate, we’re not far from just strapping pogo sticks to our feet. 

 

Now, while World Athletics currently caps legal racing stack heights at 40mm, that limit only applies to elite competition. For everyday runners, however, there are no rules, and brands know that. If you're a recreational runner with disposable income and a new PR to chase, these shoes may help you get there. 

 

Without getting too deep into the science, the foam and technology being packed into these shoes are delivering real, measurable performance gains. And clearly, there's a huge demand: these models sell out fast, even at steep price points. The Evo 1 Prime X, for example, will retail for around $500 USD.

 

As for the question do you need super shoes, well that's as always up the you. There’s a growing body of research showing the benefits of carbon plates and high-performance foams, especially with increasing stack heights, but not every shoe works for every runner (especially with a $500 price tag). 

 

Still, there’s no denying that these advancements are pushing boundaries in elite events and helping everyday runners reach new personal bests. 

This week on The Running Explained Podcast, we’re revisiting one of our all-time favorite conversations with Kim Nedeau, Certified Exercise Specialist and former elite runner. And if you’re an injury-prone runner or feeling burnt out by high mileage, this episode is especially for you.

 

Kim shares her transition to low-volume training, embracing alternative workouts, and redefining what success in running looks like. Her insights are extremely helpful for runners looking to stay healthy, train smarter, and find more balance in their running journey.

 

👉LISTEN ON SPOTIFY

👉LISTEN ON APPLE

Why Do You Feel “Brain Fog” After a Marathon? 

🧠 New research suggests there’s a real biological reason behind that post-race mental haze, and it’s linked to your brain’s protective insulation, myelin. A 2024 study found that after endurance events like marathons, runners experienced a temporary drop in myelin levels, likely because the brain taps into its fat stores (including myelin) for energy when glucose runs low. This process, called “metabolic myelin plasticity,” appears reversible with proper rest and recovery, but it also highlights the importance of fueling well, listening to your body, and not underestimating the impact of endurance sports on brain health.

 

📖 Read the full post here!

Whether you’re training for your first race, working on your next PR, or coming back from a break, we’ve got the tools and support to help you along the way.

Explore our science-backed training plans, personalized coaching services, and educational resources designed to make your running journey as effective and enjoyable as possible.