Why Training By Feel Doesn't Always Work

Adjusting your training based on self-monitoring is a valuable skill, but it has limitations. [View in browser](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--jS5nCVVV3Zsc37CgDGvW6Cm4wz6b0xP1W6P_vgN1knLdrW931j8l86925RVRlYgb7MCHpcW7MfL7n18r2g4W3R65sY8q-TpxV_X75V2plPVLVZrdNN7X660rW312Pgn2br_MBN8DLSY6hNkSGW4D-LLK1wRlSCVxyNxY5WhrmVW84FbP17PK6lpW24TXpF4_8_WXW2zh5bf7YtqdQVwVb568Tp15kW7bXzhP5_FDg6VVlSfy70Pk0jW2qzXcx959jqkW7-5trL5X3RzMW5hqyR75jHwznW41Yv3V1y31LCW4rq4JH5f-pypW6TTVZF75KvDPW4dLklr62-zyNW4xn50B8KP255W7DSBnX6R1z80W8Qs9PX1pgpgCW1T64Zq61sWwMW2txh451pcDmyW33CxQh6-Qd_yW49jWwW4YGffBW2hy9xs3p4g1zW3zSzhV2BtLN6W6RbCsS1n883fW4KNG1w6dgRz1VfxF5t2gdBD6N1PKFPDgScj9W7ctY0F82T3PTW1lhfRy1GRftt3bBC1) [PodiumRunner](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--jS3q3nJV1-WJV7CgLmSW4QQGl_5FWN4sW13d5dM2bsG_pW6nG_rR5KPqSjN29PGDl1ZCb7N8wZ56glVwffW75LZBw53tc0SW7_9n6F1Hj_TGW1TSvh-7YZDrFW5B6sS77lT2WDW5W_b3j7_v0PJW5sY4G31tF5FcW6GmgyF6WzvKTW8p4PcQ4Gt2HpW6ML7Xv4WKN2_W6WByY131spZMW5p5w8-8C6KLJW66VqrD9jD2tzW33-s-x3PM8DSW4gc9_m5R-HqwW2pnVbH87HwW4N3fyjFGQ7LqkW7K8Qry4VxbpsW21-kpG44fQZYW55dkkY5Bj1Bf38nh1) [Follow PodiumRunner Online][Follow PodiumRunner on Facebook](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--k73q3n_V1-WJV7CgDf4W4tCpTM2bTSQSW5vth3q8ByL--W1fRXpL9jKRsKW5NCXbq6NrTMkW43jsjZ7Xw7p7W3ZKjLB7YTr-FN5MxlXP6k6xhW8yBSRY97WmccW3TPDdX6NCThDW8wF90h2WfKDMW7CZ2NX7PvSfLVBsx9H4bJ5Y2W50drSq67SQpsW7FRF-x4HTMRsW40dztL2rbwr_W3Jj3GK4NTsPvW70Fhg-7s6ByNW4_sM2Q1S1mt4W3v-48R8JFJ9kW5VxSRg8d6PLYW1gYLzm1vT3psN7BrxdJtXSs0W36fCJ91M45kkW5xVqWy70TCjgW4hVmx149k22qW1qdpTT2QfFWj3gVF1) [Follow PodiumRunner on Instagram](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--k73q3n_V1-WJV7CgK58N6QwM1JNZ8_kN5vgv_3lVtvBW5Nvrl-7sr2WPW6wW7CW4XXCzTW2crpXm7DfQJRN7XGwCYmGK9cW8r7Zvl8z4zZ6W60mKlm5x7d7QN7Q7NzLC3Y9lW7BMBNJ5BQRb3N23fDSP1S-zdW8m25FT9fBjSZW74BXs43YX1t9W7chbgb8kQYRxW2j5CVP5kDB8RW4WhfMC3sJGFfW6TVD-t2LfnzCW8BCb-C7mgjKmVtDPJR7bjLkZW1RNJL88HkfMKW69R-v65XjbDvW127_Zs3HXB8DW8dHxfd53jdBsW7pJr_b6P8s-4VSWjJB6hsZRcW5T36VR75q6yf3kVv1) [Follow PodiumRunner on Twitter](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--k73q3n_V1-WJV7CgCqQW42yMdB6yF-skW1XMyTb53-PNRV4KDwS7BxkYGN7FLQrgbDPFTW5Gb7Js6Jw4-WW42fKFc3l56VnW864gRj3MwbKrW4GjHNx8RL5QDW6ZVfbW4G2ZwtW47fVWW9689JvW7BT9n63-TsYNW4_WD_Y54BlNxW4ZNK992BhjdvW3R7YJv3PfHkyN49_Pb7sQhY9W3K8gNZ4NCHzbW4yvwgX4r9bhGW3Mc7_r92XPqZN2yjxR3lKdT7W4_xzrZ7QFw5DW8v4Tw-6XS-PsMksNMd_FW0GW6n6dzq1tnZLJW46rT-t1gN4rgW50mq5t34h-VBW3lZ_8451N6q13nZy1) Train Systems, Not Symptoms When I started coaching high school cross country, I would sometimes ask runners what they felt was their limiting factor during a recent meet. What made them slow later in the race or prevented them from having a strong finishing kick? Did they feel they couldn't get enough air? Were their legs sore? Sluggish? Did they feel like they could keep going farther, but no faster — or was the speed manageable but the distance daunting? I was trying to assess what training element each runner might be lacking, but, for the most part, it was a futile exercise. Each runner typically had one thing that she or he fixated on and felt was the fault in their running armor—regardless of their training or pacing strategy. The most honest were probably the ones who said, "Everything. Everything felt bad." The problem with trying to isolate a specific weakness is that our systems work in conjunction, and a symptom in one area can just as well point out a failure in another. Leg pain or fatigue is as likely a sign of pushing past your aerobic threshold as it is an indication of muscle weakness. Gasping for air has little to do with lung strength; it is best reduced by improving running economy and lowering your lactate threshold. And training extensively at a goal race pace isn't likely to create a leap in your ability to race faster—comfort at that pace relies on systems best trained by running slower, and faster. This wholistic interaction limits our ability to train entirely by feel—trying to assess what the body needs each day. Very few are experienced and knowledgeable enough to ["taste" their body's signals](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--kL3q3pBV1-WJV7CgHXtW2kwVF_18jYFpW3bpZXN3Sz7tKW1rsH971MhRTRVFMgRs48dSJ1W7cjYNM1CDlcQN1sy9lzm-J9hW1_Qb6t2KV4pMW3nqrzF5K86lJW69BdPK5djg3QW94l77y1kvGSYN7BJDcQTF_--W9hptm87fgchXW7FYBFd688npMW4xb0Nj1GSSV7V9Xb_x14tWM3VwqV0N44BqdBW3L7jxd5yYDF-W7pPsZB3RNLjwW3b6pj86LfCgyW5R5D-x35Sr5gW4WsgVX1CmmR8F5WwXCs2vYzW4npgSP8_1HB-W2HHBXt2NgX75W4wBhkN2FYmhLW4cN5JJ6RzgCWW3C6KQh4GSMwcW2LbcH03ccy9SW7Rqxc267fz7SW80NyLD2N0VVV3g101) and correctly distill what ingredients are needed to take them to the next level. The solution? Improve all your systems by training at various paces—mostly long and easy, spiced with very short bursts at top speed, with regular but limited doses of tempo and 5K race-pace effort. That doesn't mean you throw training by feel out: self-monitoring is the best way to [judge effort at each pace](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--kL3q3pBV1-WJV7CgTT8W474WFP5r6mLdW9d_DqW5KXdmTW8_M69r1h3T5FW3QBCVJ49-Fx_N1GdZV9q_zLKW2h4pcG5Nq5r4W1BHdYJ82NGCmW6-Cj984Py6F6W1vMgRy2XkC9KVsHBHg6bKLSyW2mPnwq91GMFxW29pt-X8LdZlsW7PDCnY755QzZW6TrZNb7VzDW1W3RxSXN41K-P6W4qtm1b448r_zW93375t9kww8GN3zvVfPKcQ87W208nV963_yX9W7Rtvky8lhMzxW9fK7vL1Q-V8mW3JBY2V43g65cW3cz_r67-DC-bN4h9nDd5ShH9W3J89Mm7WNXRZW7w9s6X6-WKxzW90lXdC62MyphW7Bx3rh5mw70zW7RttR_924STYW2Pc4Q97XKP5Y3cqT1), and the only way to truly assess your recovery level and readiness for more hard work. Eventually I learned to ask the high school runners each day how they felt overall, and how their legs felt on a scale of 1-10. And, applying diverse stress when they were ready, or backing off as needed, every runner got better in all systems and found they could overcome whatever weakness limited them. Run tall, friends. — Jonathan Beverly, Editor PODIUMRUNNER [Want to Run Faster? You Probably Don’t Need More Speedwork.](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37CgSs5W27KK0S3C0KWBW78k_Pp7VPMt2W3tKR4v4WjKd5W7-gyZC8GGzcSW99Sd2r8tQsTkW7hhb373QGxptW7KRPmB3TvLQjW57QkC_6pM0cWW45-qBS5QdQx7W8TCZmJ5f3jBbW7XCl7L87yvc0VBqCMw18x25NW7WlPgL3Cs9YnW76xtk41xLYqPW8xpgMK1ssMDzW57VBTG72h5LBW87Lh8x1LDWvKW9lmB_z73_74ZMxf-g_G9SpJVMd1LX8SHmwHVyrTpB7yQYw3W4Szsxw2tJ_wrW33thsG4J7NhPW71nZq36LJrmxW2r2q5v2-tJsFW35yRgF22b_ybMkmTJY_V6YCW88vyWD6gdhHmMjTX_3vmvmKW89F7Fr8g9H20W5BmTZZ4r2k_RW2r5-xr7xYJb53hJy1) Bob Glover, author of the bestselling The Runner's Handbook and long-time coach for the New York Road Runners would often tell runners that they would PR in the 5K during marathon training. And he was right most of the time for most people (including me). Why? Because the 5K is as much about the ability to sustain an effort as it is about speed, and it is only during marathon training that most amateur runners get in the volume needed to optimize their aerobic systems. This article explores the seeming contradiction between speed and endurance. OUTSIDE ONLINE [Why Sprinters Don’t Have the Fastest Finishing Sprint](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hZ5nCT_V3Zsc37CgW8mW8-JYrb352WzsW55VxF765fJLkVpVKRv1hjPqXW8S2fJh9lMqnkVwNKW58mgzs7W663n-k90-gzXW4L9yDl5lzKF1W48NFM143hkh7W57nKs268qTHGW71wPmg3_TWn2W2ZZZ4V7f5scVW71zb0m5tDC3sMhkqj_p5hP7W5WYV6X6H9Sn-W19k9F_9dVtZQW3gtrBk8vxYXLW8tjfvc37GT1gW47cX2F58mV6VW6rt17N1llJQLW1C9xcW1HfKHrW3-n_Fq7TSlh4W1m_kQk9jmCBzW4SG1Ys5gnWdjW4QG2_b2K9f-JW8f4Cf84ljbYZW7vNCQr2mZ79TMXjNbnmbT3MW7QG3222GQvn9W3TRZFP3XzlVRW23QBQW58GfPqW6-0BKM7KPFVKN37CVFx-8TmWW3ngPjk7gQg8qW90y7QL1KfrR2362N1) If you and your rival end up side by side with 200m to go in a 5K, who will win? The one with the most endurance or the one with the most speed? The answer, Alex Hutchinson says, is a combination of both, measured as critical speed and anaerobic capacity. Read his intriguing article for more insight on what those measures represent and how they interact during a race, as revealed on a new predictive formula. SPONSORED CONTENT [Make Chicago your start line next fall](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--k73q3n_V1-WJV7CgWjTW325CpT45wGtgW593D6z5p8CDsN7zhY_-MZ74vW3L2dv7491tD3W3pfHWP1KzWYPW771K337-nhcJW5tMwVW4kbTT0W1Bjngw3J-kNSW5fpjW-4PD7MlW2Lpc9w78mXMPN2fYrr-FVSS3N3rltm6MF8VDW57gbHN6RW7WsN1cN7JKP8xrkN3YygQnbVMrnN3XNVVrZQZxkW2sYr_f6LN_l6W3LHrbq2BqB0BN1SCwqj7qsynN6yXpbT4LzMdN3VxxdKzkKKWW5jJfkn855xGCW4HrzZd8GZVpyW3Cxs1k1tcpx2W4N3CHK5xBKZ8N2xmWzvJfql839k51) The Bank of America Chicago Marathon returns on Sunday, October 9. Don’t miss your chance to take part in this iconic event! The deadline to apply for entry is Tuesday, November 30. [Get more with the Outside APP] Get more with the Outside APP [Download Gaia GPS](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--jS3q3nJV1-WJV7CgDWtW4mb3fC1FhZQZW4FvP0660lLK9N5lNBlW4VqJzW7YxfQk272mhBW48QZXg6jpSWBVtq3PP3c_r98W7XrbRN8pCRVhW21vTFV9hvnzDVM1-q92W0KXFW19dvqk4v3BCwW3tPWpm4h7-VBM5FrXNFmlnRW5-7b2c71WnQSW7vH3Tm8xQFF5W6CfMjc3gY17yW1l7Mb36s3q1YW2DGs6p6C_3npW2n_7CL6LX903N1nLNt9fnwbnW4KFF6g6dHv-SN1kcVNh5ccVrW6JlKlJ1ydm5YV9lFf-2w6h24W5ptWMM7_N6cm3fXy1) Gaia GPS Trails, Skiing, Camping, Offroad Maps [Download Trailforks](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--jS3q3nJV1-WJV7CgJYBW4hTk528Qm-LhW8Nt0PP6rXgp6W8kV6Tp5TL0QLW7YF_VZ4qNQDBW6_rHtz8h8WzMVX-pqh2k5ML1N54Hw0V4SBlzN1-LwZdQrrTjW1-r_PJ6wp57HW607fm_7lw7-vW4yxXtJ5VfHZjW5F4x151GrsfvV4Wg3D2fTXKGW40CQcF8wDZNsW44LQYN5T6FLZW6-zcYK3P4tNnW7bcwpm3Fp0StW9lj2Lh8gTMzKW1wjYys5y7HbzW7Pnkyj5gGV-pVDnNCN2v95RBW1L_lH192lS4dW6NqCPL6dv0xKW3LvJ-Q6nTt0S37dP1) Trailforks Trail Map for Mountain Biking, Hike, Run [Download Outside Watch](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--jy3q3npV1-WJV7CgM3dW5XWhJL1QW-bbV6X0Sg6pQCYlVCGLYf4RHDtRW4frPxr8v9yFNW63jD007WSgPPW1h2JPV83CyccW6ypKNS6H4G3hW9dPRjH5CgSypW9l6kV_1CvDyMW7m1Wjn8ppzSYW7_FvPB4LGGkVW1TYxDT4PPdm_VpSwRQ4T5hsvW3jXqCY4WwZYZW4bTbgR44924MW8W0HyQ5l3PWxW4LQgSb4xbXvYW37cmS81JJqC5M1912z14pW4W2sbSkJ3pmt6DW1WTkF17vqr7rW79mlRr67B8pl35Sn1) Outside Watch Stream outdoor lifestyle movies, series [Learn More →](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--jy3q3npV1-WJV7CgPGJW38SWsT6Rw3gKVLBQJv24hBbFW4f966J1tycFmW8Y7k6_5VGrWYN9fRz1n8-9tfW2r3l1Z70gj18W8_0DP457qYRwW9b1vWN2BmJ9SW1nC5q38y-jQsW5KkMD77mLWKhW9hHCxW28D4wKW6d_pkY9011ZsW8g-KSS7k1WKwW6dlQgt4YNTXTW2CjS_Q75LrybW7nrxTt8Hzbs7W6V_KB43G8HbfW6kV-vR2YBY_KW3FZx6t2svNbpW3swGZj1zzPBNW4h8n9R3XcgrPW68LzZY8-yNRb3nrZ1) PODIUMRUNNER [Run College: Optimize Your Stride with Jay Dicharry](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--kr3q3phV1-WJV7CgHwBN3lh1KbBYMFMW2xsbWn8z-570W36llbv3xQgxzN51Bc5wVBSRvN74G5HXL9q8fW47yfKg90XQYcVpVY1x6HqznTW289ZBN5bbNXJW617WP_5M_FNPW2t5h633V8RLMMnL84ZSkFDkW1PlhX57HdYLMW2Y17KF6Bw0X1VVHRNk6qBbLnW1Sm1jH5711k_VBBb9s8XpLMHW58Ckvr13zp21W2X0d1H1gNkqzW71Nr0k2xhfpVW6M-yNL5yDZQxW8Z88PJ24NQ7gW3VK54Z1lHjj8W2BBWsl1L9jf5W4j_Y1D2ZGP0GW1hjWGs4Y06hGW2_hDZ65VPWxFW1Pjkg32qPDwQW30tPWF6Tgs5r2X61) Outside+ Why work on your stride? Because when your balance and your biomechanics are on point, you’ll be able to run farther, faster, and with less effort and wear and tear on your body. Rather than doing random exercises, or trying to match someone else's idea of how you should run, this course will take you through all you need to stabilize your joints, improve your balance, and run more efficiently, powerfully, and durably. 113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37CgFchVydTtW1gdNVbW5mNJyq1lp1bZW84F37M7DCl4TW81r2_c2kl00TW2vqKW77_jWhmN4z2BnM98nBSN65nt9M1M04-W5fVFpC5XykD2W4x_znc8rp53QVwCfX74-bHr4W25YXp-5KtpncW9d_7NH8vp8cyW8ZwCzL2q9tF-N2PYCtmqp8PyW1Dspp49kYH4-W3fW2ph89RblsW87WckL9blBCWW6QQW0M2FT_tCW5WZ04Q69ZDF-W4cbWVR3rQBHmW8F4n1z95pp3ZW16-p3S7H_WlxW88yQTz6SPQqvW2jPVFX2g8HrhW7Ndg9n5gHPGhW3g2FM82K8W4dW2H-cmj2TXzplN3GBbNHBDnP3W3mmzv89727kBW7dBqcy4lmyTwW6n9vfM3FwLBBW8S4m535tRykF3bk61 [Privacy Info](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37CgRBpW7MzMKf31cFkXVtZ-VT7sZ1c3W45D47x6trzZKW1pmjTh3PKXNmW55JVXp7l8wP0W8gqcwr1Zycn5W4tkhQV8Jq4yLV6f-Qf2PbQm_W81VGX48SzYCbW9h2kMr3cNR_CW4VPmV269s3GzW6Qkh5W7C8rYsW3NvbNc2_J1ZNVVtYQk4Y68FfW1qJHTr5SJmDBW3vNmDy5BK66FW81Y2df6Ztj6bW2pDd_b5vJB-LW74DdKK6wcGvYW8XKyGm29zwG3W1jzDDd602YbDW2L1Wlg1Qtcb4W7gDh-v8ljV46W2k5gm11YV2VRN1zC4sFvdN8lW897Dn91WdcWQW6rtMD398wNT5W6MblJp2MwMc2W5x86l72Hmnf1W7FGVpn5fp19kW4vDghk1X0PDVW1GCvNs5Xkjz438KW1) OUTSIDE ONLINE [4 Ways to Use the Training Data from Wearable Tech](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37CgNkSN9c97xD-C9hlW4-f4pK1kngbYN3bBPCHcyNCNW1-z7rK841rGvW1BCWZv9brdw8W7zcW0s4s6xCQW8yVhmN7SRwT1MZrnpsp0RPlW3whVG63jrFdhW3jYnfM25573qW5DX7w26vC357W24SVr-6bFmlzW1Lf9zB1byxCpW8Ljmvs3nsbYXW56DYzM3B6TzcW1hCsXq8JMh2XN92TCnLRP0T-W7n-T5n7RdWS4W8V9Ll21m869RVl-qr187JTwzW5CpH153l5c-JW1wlvgZ5YxcH_W5LCbhk3ZGhS7W2ShMPz2Md74PW5V3lvH41MgH7W8_c6dW8S6lBRW3HpdjZ13lW3GN85T08q607zfW9f7SzM24sxDRW22Ydwd9kz-GpV201tN2MNSVkW5v6BRr1y0HJr39g01) What do we expect our data-gathering devices to tell us? Are we happy having them tell us what happened? Or can we ask them to explain why it happened, what will happen, or even how do I make something happen? This article examines each of these expectations for data analytics and discusses where tech is now in meeting them. TRAIL RUNNER [5 Workouts To Get You Faster . . . In 20 Minutes Or Less](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hZ5nCT_V3Zsc37CgKXNW3HF2s81SNTFZW20PqYH7srg6pW3T8s1R3Sr9YrVltRp76G8fh_W9f9dvT13SxWlW9gmqdH5y5cP_N7VK-8yGnVprW1RD0c15RpgGwW8zFRV865f-MlW8Z4FGm8NC607W8_3NlR43lFn2W5HhkCC9171bWW4TDCc_28xcCnW5DmFXk4VjqGXW8wPpr48q8_fcVq-7Lc4HxdGQW4FPs5P6xzmDgW5Z8J3X1RYX4KVtd1CD1Wn6-nW6GBDSg7cV-q7W48VZP77bngbhN8dVqxMCrCw3W3ZZKHf1jD8j0N8TKJd1hJMNwV89qR_6f4M0lVk2T4Q3dPT6qW1PZ72N6KcfPMW3SKY4-2Dv8vfW5KwS0Q5j0_49N1nqt8qyKW_LW43T47t2lCFkrW32RmjK2m2l_dW99txQn9dTsMjW6n5lwc1YH9XN368Q1) Outside+ Beastly workouts are impressive and confidence-building. But you can't do them very often or you'll end up discouraged and often injured. These five options are a sampling of "the little workouts that make long-term development possible." They are manageable enough to fit them in on a weekday, short enough to leave you feeling fast rather than beat up, and diverse enough to ensure you hit every running system. 113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37Cg-6NW3x-0m3738s9jW5mXTfF1dPW2qW4Tp7C844nzg5W4stNPB60HwvJW4jrfSx5XsBJfVlfDVc35M2jgW6DJmJB7qbzbJW5m9JJN3m-0jXW6MT28j7JGbTTW2BPNrK4qz13CW3MpbT38N3K5nW1Q7hS68RhBm4W9f9W_L2y5_zKW4BBrBl6K2hGGW2sCFjp5H48_3W3FLjqS8JmWlsW4JBv9f73SW6SW2hb60X1Q9sZTN5sYHS8psvcbW4V50gx7Gbc57W3ctr5l4RjlcBW5gZf8N8zcCqZW9m4jBx3vsxqCW81qS8z81Vvy8VW5PPY67bSVDW5YCkfV5ZWVK6W3GTBLy2LcBMcN2rnyNLVwpg5N8bljMTgvX9ZW2Kj_gz61cfBrW7LRDKN8nTbTGVGhBjS3_QVw73nyF1 [Privacy Info](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37CgGj8W2tZ2R44BD-fZN5rw6q8SnXW9W2xbjL93g-4w3W4qQhsS4bS1J4N1s0Km51b6TxW4QJt3r2PqJ8PW2FGX842DK87dW7dxWb44dm_lJW4-6C9Y358rskW3nXSwD2nDrqlW3KwzSb4vS7BMW1sg54y87-TG7VNq41R6fvxM9W2_ZxmM4j4xsRW7pP8tS94S931W6np8Cj1fhRC0VXqVc42gFwyfV1SVns9cW5WlW3vPVqk1-GNrlW4Sj198534CBlW5nt9jC4PhSB6W6hY5qt3H7_k9W8L_tpp3458YgW99FH8-8kctZZW89x3ZZ2cN0nbN3wWrml6shNPV2Ymrw3y2my7W8ZBndt1D3ml0W8XLlHg8D3hktW6Q6Xpz42vf-XV53JZG61S-qCW2l0JXd3gtjyd3gdK1) [IMG_3933](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37Cg-HyW45PpsP2JYb5WW68lK043blZMzN7w7TjJx-w_RN4VvjrbNJhVRN1KhdxZR5LKdW1L4_LJ8fD8ntW4XrCRQ3JX5FwW6ZC-Mx6vhxVbW89wWmc8hKF9XW2pzn-Z2nqR70W29nTLS4BvYRcW9c8Q4K4trB3mW8jsYyt55qgFRW8tF4j_6-C9hJW1ngJYb88RKWBW2pTkDW3J2d1HW81HGlF5MB6jQW9584BS19SxsVW5hqbPq5h3WfZF3Kdqsfv29zW3Q9x4F4fdbFzW126gTj1S0R4mW5-sHnF6ZHrnJW4vFlX-5kYYp4W74mzJP7DnQqKW2QFJy76MZHN1W8FW7nS2nFfFTV7zHz37nNCfpW1fZ3qh13T6PsN1JF6G45pmVzW13s9VY1d7j9mW4KwYYy4Rv13B37f-1) PODIUMRUNNER [How to Take Control of Your Injury Recovery](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37CgCCsN4t1cT7M0PpcN1k80kv28YRLW5qYl4k8QbNlQW3thTJh5rHfTFVDlVK215hrD9W6rv0GH3fpz3_W4fsxT-4g1lDvV4sd988t4G_4Myd1DzwfH4bW3XPrVF898kYMW4pYV6-12ZFt9W7TTs6G4vHrrXW6m72b91x5BdlW2sBc9f4QnJRDW5gKVLw63H_2zW3h7B7547TNhhW2KMpRk3rst-8W5FqW2g8M9SlyW21jc104xKZ_wN94cKyKwg3_-W3pvyNc4SyBRhW3-QrF52vKTnMW6DF0F7290JFLW3S6V4R30y6T-W4ZkdBH1clfLSW9gfC_q1fVM_MW7X4ls55zf4RCW3NR2n94CR09qW3kFPTP2tQdYfW8xCfPB2GpBHkW3C4BJQ79SGXmW2bxVBy93Hvyx3fHr1) [GettyImages-1189705901-1](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37CgPPMN686xSRNYzp5W6qXVnC1v-MY2Vjp_pl2P0jn3N1Wm0_fhb0MXW1_Ry831FfDDZW106WzC3pDCdRW1f3x1N5gFCxNW3LGT6L5S2y7ZV7QmtB5mNr1jW28R3Lh2yl8McW8n-hcY8qWLvhW6hGw9M1m35CLW7RlXGd3fvBJDW3zTCJC7KZS3rW41bttJ4T2r1KW2dt5Q73yBjrLW8RB3jl768GVpW2PdB2Y3Bvj17W57VXKX8wWSK8VJFqhb1FN786VD9nyZ3dJSR9W3W5gbM7M7fvJW1mKLzp1CJncmW206lSj5Pq46fN30KD2wjX_WZW73-yVX3T259JW7clXwS30St74W2s9BdD3YmWpLW2t29rH7MnBRhW2j0H-f16tYF0W23zFrg1PFVRTW58RVbC1S16nW32XT1) PODIUMRUNNER [The Power of Sleep (And How to Improve Yours)](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--hG5nCTJV3Zsc37CgTb-W4m0N5r3_ZTYBW8-8d642tzYnpW8HYm471QpH2vV505BT15KGvRW7lV8sJ6jjF1yW2nJ5pl1s02X1W3chdDX90kST3N2S0hBZdWtmSW1StQ_62ft5dVW4JmtYV36jz8dW9bsPZ-2jgn8ZW4lNr906xNj-zW5Hht542zPb5cVNjJ2x6j5D-5W75F4M15vMQKLW37dnZ13RXSw7W1BGZPk8Hyb8GW4T2ds525gj9NW92HKbh47cHNPW5R2tmm5wdthnW1P512c8WWXQhW6M0d2X3mz_ZZW61zf4M4dDPJvW21CXYW18B3NkVglksY2MTMtsW8npdhJ1Lv8kNW1VlsHG62YJgpW1CS-x-1K2rK6VMM9vr8w6Bf7VglrH-2CVtc7W5m40C71DLYWNN2nyGs4wDm0Y2rN1) [Get Outside+ today with our best discount ever] [Join Outside+] Now streaming on Outside TV Outside+ now includes our collection of adventure sport films, series, and live-streamed events from the biggest names in outdoor and adventure sports. [Join Outside+ and start streaming today →](113/cy08X04/VWclLD3nlh6BW3CmQbl3g0sv_W7RdXLG4zZXJQM1--jy3q3npV1-WJV7CgHwmW5vhPBx1mJgKqW1pNMpj4Q2C6cW4dJvr21NXQkzW2LJwrZ3kXsvvW6SYK4x8vb-fXN2q7zmHG6FcqVqbffS8xyX0yW5T2k351XJhGGVjtVkC4WCCf7W1BB_QF1yCYh2W10zSn28JKwLnMyR8Ybx0L-kW8F7vnr7n2sPsW3nXfJG6Nm1nDW3Dr1WF63LlGdW7-2v6Y6NtJyDW5V9Xqj3b6PlkW5J_DvV6860BCVVjq0l5GL0mlW6wmqn24sTCGdW7htdJG9dl73yW8hXNhZ3NmCvJ3bJt1) [You are currently subscribed to PodiumRunner] You are receiving this Weekly PodiumRunner Highlights Newsletter email because you are subscribed to PodiumRunner, which is a part of the Outside Network. 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