The Six Minute Mile Holiday Gift Guide
Don’t stress about shopping for your running-obsessed friends and family members—or yourself, wink wink!—we’ve got you covered with the gifts runners want and the gifts runners need.
Just in case you didn’t read every one of the newsletters we sent this month, we are once again bringing you the most-loved stories from the last four weeks. It’s our way of making sure that you don’t miss any of our best content. Friends don’t let friends miss important running advice. Cheers!
If you’ve ever found yourself in a staring contest with your GPS watch mid-marathon, you’re not alone. We often get trapped by the tyranny of the mile split, but what if the key to a better race is checking in less, not more? According to: “There’s a Better Way to Monitor Your Splits During a Marathon,” pro runner Reed Fischer suggests setting your watch to split every 5K. This approach turns 26 potential checks into just eight manageable chunks, easing the mental digestion of the race and allowing you to focus on effort and find your flow. This bigger-picture view aligns with advice from: “Race Strategy for the Marathon,” which cautions against putting time in the bank by starting too fast. In fact, most world records from the 1500m to the marathon have been set running negative splits. The strategy suggests starting your first three or four miles 10 to 15 seconds slower than your goal pace to conserve fuel. For those seeking an even more structured approach, “I Tried the Walk-Run Method at a Major Marathon, and the Results Were Surprising” outlines another option. The Galloway Method, which alternates running with planned walk breaks, can make the distance feel less daunting and reduce muscle fatigue. The method is surprisingly effective – its creator, Jeff Galloway, even used it to run an impressive two hours and 16 minutes at the 1980 Houston Marathon.
#SplitPersonality
Pilots have a pre-flight checklist that ensures safety and consistency. We think that runners should have a pre-run routine that goes beyond just grabbing shoes and a watch. Our Editor-at-Large Rebecca Trachsel explores this idea in her new story on our website: “The Harsh Reality of Running Alone As a Woman.” She shares some eye-opening stats from an Adidas survey, where 92% of women reported feeling concerned for their safety while running. She shows that we can counteract fear with preparation and vigilance – whether it’s telling someone your route, carrying a self-defense tool, or keeping one earbud out. Check out this thoughtful piece from Coach Trax for some excellent advice and perspective. And if you plan to swap busy streets for quiet trails, remember that the potential threats might have four legs instead of two. “Wildlife safety tips for trail runners” explains that your best bet when dealing with bears is making noise and staying in groups as you run. That will help you avoid an encounter altogether, but if you do come face-to-face, they offer three strategies depending on if the bear is acting defensive, curious, or predatory. The guide also advises you to never run from a cougar, but to make yourself look big and back away slowly. You should even give cows a wide berth, as they can run faster than you’d expect and get aggressive if they feel threatened.
#BearInMind
When you hear “Norwegian 4×4,” you might picture a rugged vehicle climbing a fjord or a sturdy fence post imported from Scandinavia. We’re actually talking about a running workout proven to boost VO2 max. We’ve previously discussed how to “Try the 4×4 workout to improve heart health,” a routine involving four intense four-minute intervals designed to push you to 95% of your max heart rate. The workout was also recently spotlighted in this new article: “The Norwegian 4×4 Workout Could Help Boost Your Endurance.” This piece offers key advice for Norwegian rookies and suggests that you should always start with a warm-up and avoid going too hard too early in your intervals so you don’t burn out. The article also recommends keeping the three-minute recovery periods active and limiting these demanding HIIT sessions to two or three times per week to prevent overtraining. For those looking for another tool for their training toolbox, we found a good alternative in: “Workout of the Week: Over/Under Intervals.” This session has you oscillate between paces slightly faster and slower than your lactate threshold for three minutes at a time. A 2008 study mentioned in the article found this method improved VO2 max by 10%, compared to only 6% for a group doing standard tempo runs. You can add one to your routine by completing 3-6 of these over/under cycles after a good warm-up.
#FourWhatIt’sWorth
In the world of endurance training, sometimes no good deed goes unpunished – your reward for months of diligent work is harder-feeling easy runs. If your zone 2 efforts are becoming a slog to get through, you may be experiencing what some experts call the performance paradox: “Here’s why your Zone 2 running is getting harder.” As your aerobic system improves, the pace you can hold at Zone 2 increases significantly, meaning what used to be a walk or jog at 140 beats per minute might now be a brisk run. While your cardiovascular effort remains constant, the increased speed puts greater impact and muscular stress on your body. Your cardio system adapts quickly, but your musculoskeletal system takes longer to catch up, making those runs feel more demanding. To manage this, try re-testing your zones every few months and slowing down if Zone 2 pace feels forced, keeping effort easy even if that means ignoring heart rate temporarily. These adjustments are a good reminder of what Zone 2 is all about, and according to the NPR broadcast “Zone 2 training: Explaining the latest trend in fitness,” the goal is to compose an “orchestra of training that’s not all one note.” This means most of your training should be in the easier, sustainable realm where you can hold a conversation, with a smaller percentage at a higher intensity. Avoid regressing toward the middle where progress stagnates.
#Runundrum
It’s not hard to spot flaws in other runners’ form, but how do you evaluate your own? Unless you want to hire a camera crew to follow you on the road, getting a clear look at your stride in action ain’t easy. Luckily, Outside RUN has the solution: they compiled a list of moves you can record or do in front of a mirror to check for weaknesses: “You Probably Have Poor Running Form. Here’s How to Check.” Functional tests like the Single Leg Squat identifies hip weakness, which might show up as your knee diving inwards. If you fail, the source suggests exercises like standing clam shells or increasing your cadence by 3–5%. Another test, the Single Leg Heel Raise, assesses lower leg strength; you “pass” if you can do at least 15 reps, though 25 is ideal. The guide also includes a Single Leg Glute Bridge for pelvic stability and a Knee to Wall Test for ankle dorsiflexion (aiming for 10-15 cm). While these tests target specific weaknesses, our partners at McMillan Running remind us in “Form Training for Runners” that there’s no single “perfect” form. Greg prioritizes staying injury-free and improving economy, advising against a complete overhaul unless you’re chronically injured. Instead, you can focus on simple cues like “running tall” for posture, keeping your arm swing relaxed, and making sure your feet land under your body to avoid overstriding.
#Formidable
For endurance athletes, speed workouts can be the toughest day on your calendar – even if they’re completed on a flat surface like a track. But for ski mountaineer @robin_bussard, that’s not hard enough. In a recent clip he shared on Instagram, the Swiss rising star tackled an uphill gravel path. To be honest, he probably ascended faster than we’d run it downhill. He was using trekking poles to add some upper body propulsion into the mix, and that inspired us to grab a pair and try our own trekking time trial this week.
