2019 has been a fantastic year for running performances.
Camille Herron broke the 24-hour world record
Eliud Kipchoge ran the first sub-2 hour marathon
The long-standing women’s marathon world-record was also broken
And it seems like the quality of tips and training advice is better than ever.
Or, for the more cynical among you, there is just a higher quantity, not necessarily quality…
So with the huge amount of information available, I’ve listed out some of the best articles that I read in 2019.
These cover training, racing, nutrition and psychology tips.
Plus, I’ve included some inspirational running interviews that I did across the year.
I hope you find them informative and entertaining. And that they help you to achieve your running goals for 2020.
And, if you want even more information, you can check out these 25 top training articles from 2018.
Cut Through the Clutter with A Coach
Do you find it difficult to understand which information to pay attention to? And which to ignore?
With so much information out there and so little time to absorb it, you can easily get overwhelmed.
Which leads to questioning yourself about whether you’re doing the right thing.
But this is where a coach can help.
A coach can help you to understand the relevant information for you and your personal situation. Including your history and goals. And a coach can help create the right plan for you.
I’ve coached many athletes with lots of different goals and objectives.
And because I’m still an active competitor, having won marathons, 100km and 100-mile races, I test new techniques on myself. And then give the ones that work to the athletes that I coach.
To find out more about how I could help you cut through the clutter and improve your performance, take a look at my coaching page.
Articles to Improve Your Running Training
These articles help with general training advice. Whether that’s how to use heart rate training or how to prevent injuries.
1) Why Pros Run with a Low Heart Rate (and Why You Should Too) by Polar
Most runners do too much of their training at a very high intensity.
This article explains why we should be training mostly at a low heart rate. Including examples from elite athletes.
2) Consistently Good, Beats Occasionally Great by the Growth Equation
It may not sound glamorous to focus on being consistently good, but this article argues that, in the long run, consistency is key.
This is a view that many elite athletes I know talk about a lot.
Ultra-running king, Ian Sharman, sums it up below.
“To be persistently solid in races, you need to train consistently, accept when you’ve maxed out for a race and be smart and humble enough to adjust on the run, even if that means slowing down. The alternative is errors in training and racing that can severely limit your potential. This is also why ultras are so extremely satisfying – because there’s no easy cheat, and success involves hard work and determination.”
3) How to Prevent Running Injuries by Polar
Almost all (if not all) runners will have the negative experience of an injury at some point.
On a personal level, 2019 was my worst year for injury. As I had almost 3 months off of running at one point.
This article explains how to prevent injuries. But also how to react if you do get them.
4) 4 Ways to Tell if You Need A Rest Day by Polar
Knowing when to take a rest day is critical to improving your performance.
This article lists out 4 clear ways to tell if you should take a rest day.
Articles to Improve Your Racing
These articles focus on how to prepare for your races and how to execute on the day well.
5) Create a Race Strategy in 6 Simple Steps by JamesRunsFar
Creating a clear race strategy can be the difference in having a good race and a bad race.
In this article I list out the steps I go through to create a a race strategy. Which I’ve used in my 100-mile and 100km race wins.
6) Why Ultra-Marathon Runners Should Plan Shorter Races by iRunFar.com
As ultra-runners, we’re often tempted to focus solely on longer and longer races.
But this post explains the benefits of shorter races. And why you should include them in your training schedule.
7) 4 Tips on How to Prepare for Races by JamesRunsFar
In another of my posts, I list out the 4 things to do to prepare specifically for a race.
The post includes a video of my pre-race prep the night before and a FREE pre-race checklist.
8) 7 Steps to Manage Pre-Race Nerves by sports psychologist Evie Serventi
Many athletes suffer from pre-race nerves, which can impact your race performance.
But more importantly, it can impact your enjoyment of a hobby which is supposed to be fun.
Evie Serventi, a sports psychologist and triathlete, lists out 7 ways to try to keep your nerves under control.
9) How to Use Aid Stations Effectively by iRunFar.com
Using aid stations strategically can make a huge difference to your race.
But most people don’t think through the specifics of how they will deal with them.
This really informative article gives some pointers on how to use them effectively.
10) Why You Should Focus on Relentless Improvement, Not Race Results by mile27.com
This very thoughtful blog post argues for why we should focus on constant improvement, rather than specific race results.
The author’s motivational mantra is particularly inspiring. Especially in times when we are all so focused on race results, rather than how we actually performed.
“Relentless Improvement Towards Mastery”
Articles to Improve Your Running Nutrition
So you’ve got articles on how to improve your training and race-day strategy. But what about your nutrition?
These articles are some of the top articles I read this year.
Some of them have changed my perspective of my own nutrition.
11) A Detailed Review of Multiple Nutrition Research Studies on Ultra-Marathon Runners by the Journal of International Society of Sports Nutrition
This was one of the best reads of 2019 across all categories. Although it was also one of the toughest, because it was a scientific paper.
But if you can get past the complex language, there are some absolute nuggets of information. And they should help improve your own nutrition strategy for the future.
Definitely one for saving for for when you’ve got some time to digest it… Pun intended.
12) A Summary of the Latest Hydration Research by Alex Hutchinson on Sweat Science
How to hydrate properly is one of the hottest debates in endurance sports that has a lot of different viewpoints.
This article outlines some of the latest research. Including the effectiveness of Hydrogel, electrolytes and the frequency of drinking.
13) The Winning Nutrition Strategy at Big’s Backyward Ultra by UltraRunning Magazine
Maggie Guterl won the infamous Big’s Backyard Ultra race by running 250 miles and being the last person standing at the event.
Maggie said that her nutrition strategy was one of the most important aspects of claiming victory.
And in this post she outlines what she did.
She relied heavily on Tailwind Nutrition. And since this point, I have started testing it in my own running. With very positive results!
14) What Happens to Runners on a Ketogenic Diet? by Alex Hutchinson on Sweat Science
I’d been trialling a high-fat, low-carb diet, similar to the Keto diet for quite a long time. And I felt that I had achieved some great performances using it.
So this article which presented research suggesting that the diet doesn’t have any impact on performance was particularly relevant to me.
They include some incredibly small sample sizes, so the results need to be treated carefully. But they are interesting regardless.
Articles to Help With the Psychology of Running
The psychology of running and endurance sports is one of the most over-looked aspects of training and racing.
So these articles should help give some great tips, tools and techniques for improving your own mindset.
15) What Separates Champions from Super-Champions? by Brad Stulberg on The Cut
This piece argues that the difference between the absolute top-class performers and those slightly below them is how they respond to adversity.
The ‘super-champions’ responded to challenges in a positive light, and view them as opportunities to grow.
So how do you react when you have a negative experience?
16) Endurance Athletes Should Work on their Mental Skills by Alex Hutchinson on Sweat Science
One of the most overlooked elements of training for endurance events is how you prepare psychologically.
And this blog outlines why you need to focus on this. And how to do it.
17) What Philosophy Can Teach us about Endurance by Alex Hutchinson on Sweat Science
This article outlines a completely different way of thinking about training. With the concepts borrowed from a philosopher, rather than an athlete.
But the principles can be used for both ultra-endurance athletes and coaches.
18) 6 Tips to Use a DNS or a DNF in A Positive Way by JamesRunsFar
Sometimes the worst happens.
Either you need to make the decision to not make it to the start line. Or you need to make the decision to withdraw from a race whilst you’re in it.
I had to DNS multiple events in 2019 due to injury.
But there are plenty of positives that you can take from either situation. And this blog post outlines 6 of them.
Inspirational Running Stories from 2019
19) Beating the Barkley - An Interview with John Kelly
What sort of training, nutrition and kit does it take to complete the most difficult adventure race in the world? - The Barkley Marathons.
John ‘Random Forest Runner’ Kelly is one of the 15 people to have ever finished the brutal challenge, since it began in 1986.
And in this article he told us about how he approaches failure, how he balances priorities in life and his top running tips and advice.
20) Multiple Running World-Records, 400+ Marathons and 200+ Victories - An Interview with Adam Holland
Adam ‘Tango’ Holland is an extreme endurance runner, athlete and world-record holder.
He has a huge number of incredible achievements.
For example, he’s completed almost 450 marathons and ultra-marathons. He’s won more marathons and ultra-marathons than anyone else in Europe. And he’s the fastest person to run 10 marathons in 10 days - averaging an astonishing 2 hours 45 minutes per marathon!
In this article, Adam tells us about his biggest achievements, his top tips for running and his nutrition and kit advice.
21) A 60-Year Old World-Record Breaking Runner - An Interview with the ‘Running Granny’
How do you train, prepare and fuel to break a world record?
And how do you do that when you are 60 years old? You have a family. AND you are trying to change the eating and exercise habits of and entire generation of older people!
Angela White, AKA ‘The Running Granny’, recently ran more than 800 miles in just over 18 days, from John o’ Groats to Land’s End in the UK.
And she has set a world record in the process.
22) Woman Swims Across the Channel 4 Times In A Row, Shortly after Being Treated for Breast Cancer
This was a non-running related story. But one that was so inspiring it had to be included.
Sarah Thomas was diagnosed with breast cancer in 2017. She completed treatment in 2018. And a year later she swam across the English Channel 4 times to become the first person to ever do it.
23) Focusing on the Future, Not on Failure - A Review of my World-Record Attempt, by JamesRunsFar
And, finally, I couldn’t leave out a review of my biggest challenge during 2019.
In May, I attempted to break a world-record by running more than 800 miles in 9 days.
Almost 100 miles a day.
Ultimately, I came up short and managed just under 400 miles in just over 4 days.
But I learnt a huge amount during the challenge. And have tried to view it in a positive way.
In this review of the challenge, I list out how I prepared, and what I’ve learnt from it too.
Hopefully, other people can learn from it for their own challenges.
What Were the Best Articles or Advice You Read in 2019?
Let me know in the comments at the bottom of this blog, on the Contact Page or on social media below.
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What Should You Read Next?
Check out these 10 running books that will inspire, inform and entertain you
Read the interview with John Kelly - One of the only people to complete the Barkley Marathons!
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