Running Round-Up

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Hey runners! Happy Sunday, I hope you’re all relaxing with your feet up and that you’re enjoying a cool drink, and some snacks as we head the week of Christmas!

So let’s get ready for this week's The Long Run Newsletter, brought to you by Fit For Life Running! We're unpacking the latest buzz: from 2024's must-have shoes and Apple's running shoe emoji come to life, to a half marathon prize that's truly out there. Let's get into it and keep that motivation high!

How often will we pull this together? Well, good question - it won’t be every week but we’ll try to get at least 2 out each month!

THIS WEEK’S RUN DOWN INCLUDES…

• An Australian couple tied the knot at Park Run!

• The numbers are crunched and 2024’s hottest shoes have been crowned

• Apple’s Running Shoe emoji transforms itself into real life

• A Half Marathon in China is awarding a Cow as its top prize

• Gold Coast Marathon sells out in record time!

• A Brand New short documentary by Adidas Terrex on our AMAZING ultra marathon crews

THIS WEEK IN RUNNING

1. When Parkrun Leads to 'I Do’

In what can only be described as a ‘truly Australian’ move, two parkrunners took their love for Parkrun, and each other to the next level by tying the knot at their local parkrun this week.

I mean, this pretty much proves that running can lead to more than just PBs… I guess the only questions left to ask are, what do you think of the colour scheme and would you get married at your Park Run? More here…

2. Apple super-fans can now buy the iOS running shoe emoji in real life:

I bet you weren’t expecting this! In a bit of a twist, Apple's running shoe emoji has jumped from our screen to the streets, thanks to artist Jose Wong who's turned this digital style icon into an IRL shoe! While these sneakers won’t help you smash any PBs (Sorry no carbon plate!), they are interesting to see in the flesh.

 They’re not cheap at USD $219.90 (around £175 / AU$340), but if they’re your sort of thing, check them out here!

3. Relax Your Way to Faster Running Times:

Think running faster means gritting your teeth and tensing every muscle? Think again! The secret weapon of elite runners isn't just in their legs - it's in their ability to stay relaxed while out there running.

You know the deal, when you’re watching a world major marathon and the elite crew are out there making 3min/kms look like a walk in the park!

Well here’s the deal, running relaxed is a secret weapon, and it’s a skill you can learn… Whether you're training for your first 5K or chasing a half marathon PR. The pros have figured out how to maintain fluid arms, slack shoulders, and powerful strides while staying light on their feet - and you can too. It's all about knowing where to focus your energy (and where to let go).

Ready to unlock your most efficient, relaxed running form? Check out this Runners World article here

4. Trail Running is BACK (but did it really ever leave?):

Feeling stuck in a running rut? Trail running is making a comeback (if you ask me it never left), and it's exactly the shake-up your running routine needs. A recent HOKA event brought 100 runners (including a Mount Everest climber!) to tackle an epic 5K trail course, mixing uphill challenges, and fire roads

Take this as your calling to get out there enjoy different scenery and use trail running as your ticket to becoming a stronger, more versatile runner. It naturally improves your balance, strengthens different muscle groups, and keeps your mind engaged.

So get out there and hit the trails, if you’re looking for some info on running downhill keep an eye out for my video on trail running next week!

5. Elite Runner's Career Crashes Over Doping Deception

The fall from grace of Spanish Olympian Mohamed Katir serves as a stark reminder that integrity is the cornerstone of competition.

After missing three doping tests in 2023, Katir made the interesting choice to falsify travel documents rather than accept a two-year ban. This deception earned him a four-year suspension, effectively ending his Olympic dreams and barring him from major championships until 2028.

As fans of the sport, we are always disappointed to see runners banned but in the interests of keeping the sport fair the rules are the rules! Follow this developing story here.

FROM THE START LINE

1. Gold Coast Marathon Sells Out in Record Time

Talk about running fever! The 2025 ASICS Gold Coast Marathon just made history by selling out faster than ever - we're talking 4,900 marathon spots grabbed in the first hour alone! The event will host its biggest-ever field with FIFTEEN THOUSAND marathon runners and TEN THOUSAND half marathoners from 49 countries🙌.

What makes this extra special? The stunning coastal course is drawing runners from all over, with more than half coming from outside Queensland. If you missed the main events, there's still hope - spots remain for the 10K and 5K races.

5 of the Fit For Life Running Crew will be up there for the weekend so don’t miss out!! Drop me a reply if you scored an entry and will be there as I’ll be tackling the Double with the Half Marathon on Saturday and the Full Marathon on Sunday!

2. Win a Cow: Racing Gets Udderly Insane!

So… here's something that'll make you smile: A half-marathon in China is offering winners something you won't find at your local 5K – a live cow! While most races hand out medals and t-shirts, this event is taking race prizes to a whole new level with livestock rewards, including wild fish and chickens.

Winners can opt for a cash prize of 6,000 yuan (about $1,000) instead, but let's be honest … how many runners can say they won a cow? That a story worth telling and buying race photos for thats for sure!

That got me thinking - What's the most unique race prize you've ever won or heard about? Also, I can't help but think ... IF you won a cow at a race, would you keep it or take the cash? Let me know! 🐄🐮

Read all about it here via The Standard Newspaper HK!

GEAR AND TECH NEWS

1. Nike Simplifies Running Shoe Choices for 2025:

After a quiet 2024, Nike's shaking up their running game with a refreshingly simple approach for 2025. They're ditching the confusion and organizing their running shoes into three clear categories: supportive cushioning (Structure line), responsive cushioning (Pegasus), and maximum cushioning (Vomero). For runners overwhelmed by endless shoe options, this is huge news.

The goal? Make it super easy for you to find your perfect running shoe, especially if you're new to the sport. While industry experts are optimistic about the strategy, they say the real test will be in the shoes themselves. The Vomero 18 kicks things off in February 2025 at around AU$250 / US$150. Check it all out here.

2. Top Running Shoes of 2024 - Where Do We Even Start!

Well, I’ll be damned, 2024 brought some game-changers to the running shoe scene!

Check out the Road Trail Run round-up from Road Trail Run where the New Balance Rebel v4 landed itself the top gong! It dominated the votes and came out as the clear winner with its versatility and fun factor.

The most interesting bit is that supercritical foams have completely taken over - goodbye old EVA!

The biggest surprise? Nike's iron grip on marathon racing shoes finally loosened, with ASICS stepping up big time (we love our ASICS!).

Whether you're looking for a daily trainer or race day rocket, 2024's lineup shows how far running shoe tech has come, with options that are lighter, bouncier, and more versatile than ever.

Pay the Road Trail Run crew some love and read up on a mammoth article they’ve put together here

WORKOUT OF THE WEEK

The Christmas Tree Interval Set🎄🎅

Get this mid-level hour of power workout done over the Christmas period to keep you running further and faster! Think of it as building a Christmas tree with your main workout intervals!

Warm-Up: 15-20 minutes of easy jogging and include your dynamic stretches (high knees, butt kicks, and leg swings)

Main Workout:
Start with the longest, steadiest effort (laying the base of the tree) and work your way to the shortest, fastest effort (adding the star on top!).

• 5 Minutes Long Tempo (70% effort) + 2 Minutes Easy Jog or Walk

• 4 Minutes Steady Tempo (75% effort) + 2 Minutes Easy Jog or Walk

• 3 Minutes Moderate (80% effort) + 2 Minutes Easy Jog or Walk

• 2 Minutes Fast (85% effort) + 1.5 Minutes Easy Jog or Walk

• 1 Minute All-Out Sprint (90% effort) + 1 Minute Easy Jog or Walk 

Cool-down: 10 minutes of easy jogging or walking plus a stretch to finish off!

READ, WATCH, DISCOVER

Recommended by JL:

📖Read… Do Hard Things by Steve Magness, it’s a book I was recommended by a CEO who has a daughter running track at a US College. He recommended it for all runners given it’s ability to explain things simply and call a spade a spade when it comes to hard work! Check it out and grab your copy here.

📺 Watch… my latest piece on how to nail that ‘comfortably hard’ zone. The secret weapon we use to get you running further, faster, and with less injury! Check out the run-through on YouTube here.

🔮 Discover… the new adidas Terrex Film that celebrates crewing (the support team) at Ultra Marathon races. It’s a great watch and interesting behind the scenes perspective on ultra running! Watch here

HOW DID WE DO?

What did you think of this week’s newsletter? I’d love to get your feedback to help make this bigger, better, and more of what YOU want to see.

Hit reply to let me know what you loved, loathed, and everything in between.

Thanks for reading!

Chat soon,

Jonathan