Our June monthly recap is here

Just in case you didn’t read every one of the newsletters we sent in June, we are once again bringing you the most-clicked stories from the last four weeks. It’s our way of making sure that you don’t miss any of the content that your fellow runners/readers loved the most. Friends don’t let friends miss important running advice. Cheers!

Minute 1: Avoid these common running mistakes

“What you need, is a manager.” While Mickey’s advice to Rocky in 1976 was about boxing, we firmly believe that it also applies to running. Training without a plan is one of the classic blunders that stall progress or invite injury, according to: “10 Common Running Mistakes (and How to Fix Them) from a Coach.” Working with a good coach is probably the best guarantee that a plan is right for you. After all, a goal without a plan is just a wish. Thankfully, you can ditch the guesswork and take some guidance from the coaches at McMillan Running. McMillan can provide an actual human professional coach for $40 per month. Mistake #5 on the list is simpler, but just as critical: running in bad shoes. Worn-out or ill-fitting kicks are an injury waiting to happen. Swapping them out every 300-500 miles (even sooner for super shoes) can lower your risk of injury, so be sure to lean on our gear reviews to find your perfect pair. Perhaps the most insidious, though, is Mistake #2: repeating the same runs endlessly. That can lead to burnout and plateauing, but the fix could be to embrace progressive overload. According to “The Progressive Overload Principle, Explained,” that means gradually increasing workout difficulty to drive continual progress. You can apply this by tweaking just one variable weekly: add a run (frequency), pick up the pace (intensity), or go longer (duration). Avoid overhauling everything at once, though, as that could overload your system too quickly. By mixing up your runs strategically and letting your body adapt, you’ll build resilience and speed while dodging those all-too-common setbacks.

#Can’tStopProgress

Minute 2: Resistance bands take strength training on the go

Many athletes associate strength work with heavy weights, but building massive muscle isn’t always the goal; for a low-impact and incredibly convenient alternative, consider some of these: “15 Resistance Band Exercises for Beginners That You Can Do Anytime, Anywhere.” These bands have some distinct advantages over hefty weights. For instance, their smooth and constant tension can be easier on your joints, helping strengthen them over time. This design also helps to increase strength evenly through concentric and eccentric movement, and because bands are so travel-friendly and versatile, you can get a solid workout almost anywhere. To translate those benefits directly to your stride, you can follow the visual guide in: “5 Lower Body Resistance Band Exercises for Runners.” This source calls the simple looped band the “Swiss Army knife of your gym bag,” suggesting that a few minutes of exercises like Lateral Side Steps or Clamshells two to three times per week can effectively improve your running economy, strength, and coordination. The takeaway is clear: for a safe and portable way to build functional strength that supports your endurance habit, resistance bands are a smart, joint-friendly tool to add to your routine.

#BandOnTheRun

Minute 3: Use strides to build neuromuscular efficiency

When the summer heat has you thinking about phoning in your workout, maybe it’s time to send a message to your muscles instead. For a simple yet potent solution, we turn to strides. According to “How to Run Strides – Tips from a Coach,” these are short, 20-30 second accelerations where you find a flat 100-meter stretch and build from an easy pace up to about 95% of your maximum speed. The benefits include improved running form, better efficiency, and a safe introduction to speedwork. As our partner Greg McMillan points out in his video, “STRIDES! Perfect for when it’s too hot for a hard workout,” they are an excellent way to do a quality session without the risks of too much intensity or duration in the heat. (By the way, Greg wrote a fantastic guide to running in the heat that you should check out). But the real magic of strides lies in the mind-body connection this drill reinforces. Strides are a form of neuromuscular training, which, according to “A Guide to Neuromuscular Training,” is all about refining movement patterns to increase body control. Dr. Andrew Pearle of the Hospital for Special Surgery notes that this training “develops muscle memory that can optimize athletic movement.” Essentially, you’re teaching your body how to move efficiently and safely at higher speeds, which can improve agility and balance. Just remember what HSS Director Joseph Janosky says: consistency is key, as the benefits can fade once you stop – so consider making strides a regular part of your routine.

#TakingItInStride

Minute 4: What’s the right cardio machine for you

Here at SMM headquarters in Boston, we’ve been blessed with a fairly temperate lead-up to the summer season (apart from a record-breaking 13 rainy Saturdays in a row, that is). That’s about to change. Today marks the official start to summer, and as if on cue, a heatwave is sweeping the U.S. We’ll be retreating to the gym for cardio in air-conditioned comfort, which is why it’s the perfect time to weigh “The pros and cons of every cardio machine for your fitness goals.” Top of the list are treadmills (like our favorite one on Amazon), which are an obvious choice for mimicking road running. However, their combination of high impact forces and repetitive motion can create a risk of overuse injuries. If you’re seeking a lower-impact alternative, the article suggests the elliptical or rowing machine for a full-body workout. A stationary bike is a good option to specifically target your lower body. If you don’t want to dish out the dough for a whole bike, consider grabbing a stationary bike converter that lets you use an outdoor bike inside. Of course, we don’t want to downplay the benefits of outdoor running, and as long as you take precautions in the heat, you can still reap the “8 holistic benefits of running outside in nature.” Researchers from UC Berkeley note that the variety of stresses that nature throws our way can actually be a good thing in moderation. As our bodies work to adapt to heat, cold, elevation, and other conditions, they grow stronger and more resilient. Our takeaway is to find a balance: maybe use the gym for a low-impact session during a peak heatwave, but don’t forget that safely adapting to the elements is part of what forges a more durable athlete.

#TooHotToHandlebar

Minute 5: Protect your ankles and achilles tendons for longer life

Structures like the Colosseum or an Egyptian pyramid stand the test of time because they have a rock-solid foundation. For runners who hope to compete well into their masters years, ankles provide critical support for the rest of the body. This often-overlooked joint should be part of your plan for athletic longevity, according to: “Ankle Strength Is an Underrated Key to Healthy Aging.” The article states that neglecting them can lead to compensations up the kinetic chain and even a greater risk of falls as we age. To fight back against ankle atrophy, you can integrate a few repeatable exercises to build strength and stability. The source recommends moves like calf raises on a step, letting your heels drop for a full range of motion, and standing tibialis raises, where you stand with your back to a wall and lift your toes. For an even simpler approach, try walking barefoot on grass or sand to wake up the feet and ankles. And while you’re thinking about your foundation, please pay attention to your ankles’ important neighbor: “Top Seven Achilles Tendonitis Prevention Methods for Runners.” Overuse and skipping warm-ups can lead to chronic inflammation of your achilles, a critical springboard in the running stride. The author suggests you build your balance, which directly complements the single-leg work from the ankle story (above) and improves your body’s proprioception, or its ability to know where its limbs are in space.

#AchillesHeal

Minute 6: Daily Inspiration

According to a recent clip from @marsha_du_, you’ve got to drill hard to run easy. She showcases a selection of 6 different moves that will improve your hip mobility, running posture, leg turnover, and more. The idea is that if you sharpen your running mechanics with controlled and snappy efforts, your actual running will become easier and more efficient over time. If that sounds good to you, follow along with the moves in her video.