Suunto Blog

UTMB week in Chamonix is one of the most electric moments in trail running. Whether you’re cheering for a friend, following the elites, or simply soaking up the atmosphere, being in the right spot makes the experience unforgettable. Suunto athletes Stephanie Case and Elise Poncet share their top recommendations – from festive fan zones to quiet scenic viewpoints – to help you plan your UTMB adventure. The legendary UTMB, a 174 km run around the Mont Blanc, starts in Chamonix on August 29 at 5:45pm. St. Gervais – Kilometer 23 (Friday night) The first major aid station of the UTMB – and this year it’s powered by Suunto. Expect a live DJ, a buzzing crowd, and an incredible atmosphere as runners make their way into the heart of the night. Join the Suunto crew to cheer athletes as they hit their first big checkpoint. Notre Dame de la Gorge definitely is one of the most legendary spectator spots. (Image by The Adventure Bakery) Notre Dame de la Gorge – Kilometer 37 (Friday night) One of the most legendary UTMB viewing spots. Stephanie describes it as “a magical, somewhat chaotic light show” where bonfires, neon tunnels, and cheering crowds push runners toward Col du Bonhomme. Step back from the party for a moment and you’ll see a surreal sight: headlamps winding up the mountain like stars in motion. Rifugio Bonatti – Kilometer 96 (Saturday morning) For a calmer experience, Stephanie suggests heading to Rifugio Bonatti, which is not an aid station but rather a point along the course, with incredible views of the Grandes Jorasses. Here you can cheer while enjoying pasta, coffee, or even a beer in relative peace, far from the chaos of the big checkpoints. Stephanie is a Chamonix-local who is commentating the UTMB live during the race week. (Image by Freetrail/Ryan Thrower) Grand Col Ferret – Kilometer 106 (Saturday morning) The highest point of the course at 2536 m is also one of the most dramatic. Stephanie calls it the place to “bring a cowbell, a flag, and your lungs” as runners struggle to the top of this iconic climb on the Italian–Swiss border. Vallorcine – Kilometer 158 (Saturday morning) Both Stephanie and Elise highlight Vallorcine as the place to be in 2025. A massive French fan zone will transform the village into a wild cheering party. Expect costumes, noisemakers, and nonstop encouragement as athletes tackle the last big valley crossing. Parking is tight, so take the train for the easiest and most eco-friendly access. Elise lives in the Chamonix Valley and knows the mountains inside and out. (Image by The Adventure Bakery) La Flégère – Kilometer 170 (Saturday afternoon to Sunday morning) The last climb before Chamonix, and one of the most emotional places on the course. Elise calls it “incredible” with panoramic Mont Blanc views, while Stephanie notes you’ll see runners at their most raw – some breaking, some soaring, all of them on the edge of finishing UTMB. Reach it via the cable car from Les Praz (€24) or hike up from the valley with the Suunto crew: Come to the Suunto booth at 1pm on Saturday and join a cheering run up towards La Flégère. Plan Your Experience From the chaos of Notre Dame de la Gorge to the emotional final push at La Flégère, these spots capture the full spirit of UTMB: the atmosphere, the scenery, and the sheer grit of the runners. And if you’ve got time, exploring the valley’s trails will only deepen your appreciation of this iconic race. As Stephanie puts it: “UTMB race week is one of the most exciting times to be in Chamonix valley, whether you are racing or not!” Bonus: Trails for Visitors If spectating isn’t enough and you want to explore Chamonix’s trails yourself, Stephanie recommends these memorable outings: La Jonction – A steep, 1500 m climb starting from Les Bossons, with breathtaking views of the Bossons and Taconnaz glaciers. Lac Blanc – A two-hour hike from the Flégère cable car with iconic views of Mont Blanc. Perfect for a lunch stop at the refuge. Refuge de Bellachat & Brévent – A bigger day out from Chamonix with 1600 m of climbing, ridgeline views of the Mont Blanc massif, and the option to descend or take the cable car down. READ ALSO: The adventure to follow the UTMB – Navigate to these 5 cool spectator spots

Your knees are among the hardest-working joints in your body. Whether you're walking, running, or climbing stairs, they support your every move. Yet many people don't realize how much stress their knees endure until pain sets in. Luckily, doing the right workouts to strengthen knees can make them stronger, reduce discomfort, and keep you active for a longer period. Wondering how? In this article, we will dive deep into why knee strength matters, which muscles play a major role, and the best eight exercises you can start today. Content Table: Part 1: Why Strong Knees Matter Part 2: What to Train to Build Knee Strength Part 3: Best Workouts to Strengthen Knees Part 4: Tips for Safe Knee Workouts Bonus Tip: Track Your Progress with Suunto Race 2 Part 1: Why Strong Knees Matter Strong knees are not just for comfort but also essential for everyday movement. Without stability in your knees, even simple actions like standing from a chair or carrying groceries become difficult. That's why knee exercises become important, as they not only help you improve balance but also protect against injuries. Think about how many times a day you bend, stand, or move from one place to another. Every step you take relies on your knees acting as natural shock absorbers. However, if they are weak, the impact of each movement will go straight to your bones and joints, which, as a result, can lead to discomfort or even long-term damage.  But when you focus on workouts to strengthen knees, you are not just building muscles; you are protecting your future mobility. Here are a few of the benefits of doing regular exercise to improve knee strength: Better support for daily activities: Strong knees help you with bending, lifting, and walking smoothly. Lower risk of injury: Regular exercise ensures stability, and stability reduces the chance of falls or twists during exercise or daily tasks. Reduced joint pain: Training supporting muscles can ease stress on the knee joint. Improved athletic performance: From running to jumping, athletes rely on strong knees for peak performance. In simple words, your knees are like the foundation of a house. If the foundation is weak, everything above feels unstable. However, if the foundation is strong, there will be stability and longevity. Part 2: What to Train to Build Knee Strength An important thing to understand here is that knees don't work alone. Knees depend on a team of muscles that provide strength and stability. Therefore, when you focus on home knee strengthening exercises, you should train these main muscle groups: Quadriceps (front of thighs): These muscles straighten your knee and absorb shock when you land from a jump or go down stairs. Hamstrings (back of thighs): They bend your knee and balance the pull of the quadriceps. Glutes (buttocks): Strong glutes keep hips aligned, reducing extra stress on the knees. By strengthening this trio, you give your knees better support and reduce unnecessary pressure. This means that if your quadriceps, hamstrings, and glute muscles are strong, they will build a safety net around your joint and absorb the force to protect your cartilage and keep your movement smooth. That's why a well-rounded plan should never focus on just one muscle but instead target all the helpers that make your knees strong and steady. Part 3: Best Workouts to Strengthen Knees Now comes the most important question: what are the best workouts to strengthen knees? Well, people might suggest various types of knee exercises, but not all are good. That's why we have shortlisted the best eight knee strengthening exercises that are simple and require little to no equipment. The best thing is that you can do these at home.  1. Step-Ups How to do it: Stand in front of a step or sturdy platform. Step up with your right foot, then bring your left foot up. Step back down and repeat. Principle: Builds quadriceps and improves balance while mimicking everyday movements like climbing stairs. Repetitions: 2–3 sets of 10–12 steps per leg. 2. Wall Sits How to do it: Stand with your back against a wall, feet hip-width apart. Slide down until knees are bent at 90 degrees. Hold the position. Principle: Strengthens quads and endurance without joint movement, making it safe for beginners. Repetitions: Hold for 20–45 seconds, repeat 3 times. 3. Seated Band Leg Extensions How to do it: Sit on a chair, loop a resistance band around your ankle, and extend your leg until straight. Slowly return to the starting position. Principle: Isolates the quadriceps for controlled strengthening. Repetitions: 2–3 sets of 12–15 per leg. 4. Straight Leg Raises How to do it: Lie flat on your back, one leg bent and one leg straight. Lift the straight leg to the level of the bent knee, then lower. This exercise strengthens the quadriceps without requiring knee bending, making it ideal for individuals recovering from knee discomfort. Repetitions: 2–3 sets of 12–15 per leg. 5. Reverse Lunges How to do it: Stand tall, step one leg back, and lower until both knees form 90-degree angles. Push back up to the starting position. Principle: Engages quads, glutes, and hamstrings while training balance and coordination. Repetitions: 2–3 sets of 8–10 per leg. 6. Single-Leg Balance How to do it: Stand on one leg with the other slightly lifted. Keep your chest upright and core engaged. Hold the position, keeping balance. Principle: Improves stability and strengthens small support muscles around the knee and ankle. Repetitions: Hold for 20–30 seconds, and repeat 3 times per leg. 7. Leg Swings How to do it: Stand near a wall for balance. Swing one leg forward and backward like a pendulum, then side to side. Principle: Warms up hips, improves joint mobility, and gently engages supporting muscles. Repetitions: 10–12 swings in each direction, per leg. 8. Seated Toe Raises How to do it: Sit in a chair, feet flat on the ground. Lift your toes up while keeping your heels pressed firmly to the floor, then lower. Principle: Strengthens shin muscles, which support knee alignment and balance. Repetitions: 2–3 sets of 15–20. By combining these eight movements, you are not only strengthening your knees but also improving flexibility, endurance, and balance. For the best results, try doing them 2–3 times per week, and remember that consistency is key. Part 4: Tips for Safe Knee Workouts Doing these exercises sounds fun and gives amazing results, but safety should come first. That's why whenever you are doing the knee-strengthening exercise, always be careful, as doing the exercise the wrong way or pushing too hard can harm your joints instead of helping them. Here are some of the effective tips to keep your workouts safe and effective: ☑️Warm up before exercise: Spend 5–10 minutes walking, cycling lightly, or stretching. Warm muscles absorb shock better and reduce injury risk. ☑️Focus on form, not speed: Doing exercises too fast often leads to poor form. Instead, use slow, controlled movements so your muscles, not your joints, carry the load. ☑️Avoid sharp pain: Mild muscle burn is normal, but sharp or sudden knee pain is a warning sign. So, if you feel this, stop immediately and switch to a gentler exercise. ☑️Progress gradually: Do not increase reps or add resistance at once. Do it little by little because jumping to harder levels too quickly strains your knees. ☑️Choose the right surface: Make sure to work out on flat, non-slippery ground. A yoga mat or carpeted area can reduce impact and protect your knees. ☑️Use supportive shoes: Supportive gear is the key. While doing the knee-strengthening exercises, wear shoes with cushioning and proper arch support, as they can absorb impact and keep your knees aligned. By following these safety guidelines, you'll not only protect your joints but also ensure every workout brings you closer to stronger, healthier knees. Bonus Tip: Track Your Progress with Suunto Race 2 Building knee strength isn't just about doing the right exercises; it's also about tracking your performance and recovery. With a smartwatch like the Suunto Race 2, you can monitor your workouts, measure heart rate, track movement patterns, and even follow recovery trends. This will not only make it easier for you to stay consistent but also help you avoid overtraining and track your knee strength over time. Conclusion Your knees carry you through life, so giving them the care they deserve is essential. By adding these workouts to strengthen  knees to your routine, you can build stability, improve mobility, and lower your risk of injury. Whether it's step-ups, wall sits, or single-leg balance, each exercise plays a role in protecting your knees for years to come.  So what are you waiting for? Start today with a few minutes, stay consistent, and track your progress with Suunto 9 Peak Pro, and you'll soon feel the difference every time you move.  

Sprinting embodies the essence of speed. Accelerate, drive your knees forward, and glide, everything else seems to fade away. From elite sprinters to casual weekend joggers, mastering the technique of how to improve sprinting speed can elevate the entire workout experience.   Whether you are a beginner, intermediate, or seasoned athlete, this guide will take you through the fundamentals of sprinting. Let's uncover speed-breakdown factors, structured workouts, smart metrics, and stubborn myths. The last sections show precisely how to become a faster sprinter. The finish line will reflect your hard work and dedication. Part 1. Understanding the Basics of Sprint Sprinting differs from jogging or long-distance racing. It's 100% dependent on short bursts of maximum power, rather than endurance. To uncover the technique of how to get quicker at sprinting, start with these core principles: 1. Anaerobic Energy System While distance running focuses on sustained oxygen use, sprinting relies almost exclusively on energy already stored in the muscles. Oxygen supplementation comes from breathing afterwards. 2. Fast-Twitch Muscles During sprinting, you tend to utilise muscle fibres which spring into action, delivering power in short, forceful jolts. To grow these fibres, your workouts demand both intensity and purpose. 3. Efficient Mechanics Speed doesn't simply happen; you build it. Arm angles, a straight formative torso, an optimal stride, and precise foot landing all work together to create a significant impact.  Part 2. What Affects Sprinting Speeds Heading into sprint workouts, understanding what shapes your overall speed is essential. Consider these key elements that influence how fast you can accelerate: Strength and Power: Stronger muscles increase the capacity to generate force in your legs and core. This determines how explosively you can accelerate. Stride Frequency and Length: Striking the proper equilibrium between rapid leg turnover and a full, powerful stride is crucial for maximising forward speed. Running Form: Inefficient movements waste valuable energy. By mastering athletic techniques, you can channel every ounce of effort into forward propulsion. Reaction Time: For competitive sprinters who start from rest, milliseconds lost in the transition from set to go can determine race outcomes. Conditioning: Sprinting is more anaerobic than aerobic, but any lingering fatigue will still compromise peak velocity in the decisive final meters. Flexibility and Mobility: Rigid muscles reduce power and compromise your stride. This hampers performance and elevates the odds of injury. Part 3. How to Get Faster at Sprinting What's the shortcut to faster sprinting? Try these targeted approaches if you're concerned about improving your sprinting speed. 1. Strength Training for Explosive Power Power underlies speed. Strengthening the lower body and core muscles gives you a bigger force push with every stride. Key lifts include:   Back squats Conventional deadlifts Bulgarian split squats   Power cleans   Master these multi-joint lifts to develop the strength necessary for delivering the energy required during sprinting. 2. Sprinting Form Improvement Sprinting form is vital for speed gains. Pay attention to these technical details:   Lean forward just enough to keep balance. Don't round the back. Arm movement stays straight forward and back. Don't go across the chest. Drive the rear leg down and back to repel the ground instead of reaching forward. Brace the core to keep the hips forward and stable.   3. Sprint Interval Training Push speed and learn to recover with sprint intervals. Use this basic protocol:   Sprint at maximal velocity for 20 explosive seconds   Sit still or walk for 90 seconds, full breathing recovery.   Repeat 8 to 10 times.    The sprint focuses on speed development, while the rest teaches fast and full recovery, improving your acceleration, endurance, and explosiveness. 4. Plyometric Exercises Plyometrics allow you to build explosive speed. They're a must to focus on when you are trying to become a faster sprinter. Work on these fundamentals: Box jumps   Bounding drills Jump lunges   Skater hops   These techniques mirror your actual sprinting mechanics and make your fast-twitch muscle fibres even stronger. 5. Flexibility and Mobility Enhancement To improve your flexibility and mobility, you must focus on dynamic warm-up stretching before sprints, followed by static stretching when you cool down. This will enhance stride length and lower the risk of injuries.  Pay special attention to hip flexors, hamstrings and calves. 6. Sprint Drills for Technique Integrate sprint-specific drills to polish your mechanics:   High knees to crank up that stride rate   A-skips and B-skips for coordination and rhythm   Flying sprints to practice transitioning from gradual acceleration to full speed    Part 4. How to Track and Improve Your Sprint Speed Improving sprinting speed requires patience, repetition, and the willingness to make informed adjustments. To elevate top-end speed, you must track your training. Using the right gear and strategies, you can gradually build greater speed. Video Analysis Shoot runs with an affordable camera and frame the sprint zone. Observing hip-knee-shoulder sync, foot-plant angles, and arm alignment in slow-mo lets you spot draggers and launch key corrections in the next practice.   Stride Frequency and Length Tracking Monitor the stride length and frequency, as they are key factors in determining speed. At 10-20meters, strictly count your steps and divide the distance by the number of steps to estimate your stride length. By tracking this, you can measure your sprinting progress.  Strength and Power Tracking Sprinting demands serious lower-body power. Keep a record of your squat, deadlift, and plyometric lift numbers to chart strength gains. Adding vertical jump heights to your logs. Any rise indicates a jump in explosiveness that will translate to quicker starts and stronger last phases. Sports Watch Monitoring While standard timing methods all work, a dedicated sports watch sharpens accuracy and saves time. If you're serious about sprint gains, the Suunto Run sports watch is the benchmark. Its hassle-free GPS locks your lap distances, while continuous heart rate and stride stats feed a clear performance dashboard.  Built to survive trackside bumps and sweat, the watch's matte design means no glare distractions. After each loop, the watch displays your split and recovery time. Review the summary to pinpoint whether to sharpen the drive leg, refine top speed, or cut rest time. Each session feels customised, and each sprint accelerates you toward your record. Key advantages of Suunto Run sports watch include:  Precise timing– Sprint reps measured down to the second.   Measured distances – Set and repeat exact lane lengths.   Real-time heart rate – View and recover within each set.   Insightful trends – Review summaries for progress.    Part 5. Common Misconceptions About Sprinting Speed There are many myths you encounter when trying to improve your sprinting speed; they often lead you astray. Here’s the real deal: 1-More sprints today, faster tomorrow. This is false. If your ultimate goal is to accelerate, you need to work on your strength, recovery, and daily mobility as well. 2-Leg muscles do the heavy lifting, and that’s it. Legs alone can't help you win. You need arms, torso and well-timed breaths to acquire speed and fight fatigue. 3-Skip flexibility drills and wing it. This is false, as well-stretched muscles help you cover longer ground without risking injury. 4-Watches are a flashy toy for pros. Not true. Tracking time, distance, and heart rate benefits the overall progress of even beginners. Conclusion Sprinting speed isn't built by running harder on the tracks. It improves through training for strength, refining running form, and incorporating well-constructed sprint drills. A robust running watch, like the Suunto Run, is your secret coach on your wrist. It helps you track your progress and keep you motivated. Whether you're aiming to improve your fitness or win a medal, to unlock success, stay consistent, follow the proper technique, and train smartly. 

Are you wondering how to start running without feeling pressure? Well! This guide is just for you. We understand that you're at a beginner level. That's why we have compiled step by step data from the pre-run checklist to a proper running schedule for beginners.  Trust me—you'll climb that hill one foot at a time. Your legs will quietly grow stronger while you're busy living your life. So, keep reading this blog!  Part 1. Preparation When You Start Running  If you're a beginner and want to start running in a marathon. Then it's Awesome! But before you start, you have to tick the pre-run checklist. When you tick off these steps, every stride feels a little easier, safer, and way more enjoyable. So, let's break it down.   1. Wear the Right Shoes First of all, get a pair of proper running shoes. Keep in mind that everyday sneakers aren't good for it. This is because when you run, your foot hits the ground with a force that is 3 times your body weight. Thus, it puts pressure on your knees and joints.  Thus, when you run while wearing running shoes then their midsoles being cushioned with EVA and PU foam, give them the ability to absorb the shock when you run. That's amazing! Right?   2. Pick Comfy, Breathable Outfit Next, you need to think about your outfit. Keep in mind that you're not going outside to impress anyone. So, pick light, stretchy, and soft fabrics that allow your body to move freely. Here is something interesting for you.  You have heard the term evaporation ( changing of liquid to gas, which causes cooling).  While running, you usually sweat. So, if you're wearing soft fabrics, then they let air ( hot in summer) flow within the material and help sweat dry faster, which, while escaping, takes body heat with it, thus keeping your body cool. 3. Choose the Right Time and Place Now, you're dressed, so let's talk about location and timing. As a beginner, you need to find a flat, peaceful spot—like a neighborhood park or a track. Thus, you can let your mind settle and your body move without extra bumps or noise.  Also, early mornings or late evenings are best. This is because the sun isn't strong at that time and the heat is gentler, so you finish feeling fresher. Clear! 4. Grab Water Furthermore, never skip the water bottle. Staying hydrated matters, especially when you're new to regular movement. Otherwise, your body feels tired and you'll lose interest.  Even a few sips before and after can lift your energy and speed up recovery. On warm days, take tiny sips during the run itself to keep your system in the zone.   5. Get a Running Smart Watch In addition, you should also have a running smartwatch. It would help you in many aspects, like tracking your steps and your heart rate. If you don't know which one to choose, consider Suunto Run sports watch designed specifically for runners. Just 36g for all-day comfort Dual-band GPS for precise pace and distance Up to 12 days battery life, 20 hours in training Run-specific tools like interval workouts and Ghost Runner Vivid AMOLED with easy crown navigation Tracks your recovery, sleep, and training load Music controls, notifications, app syncing 6. Start with a Warm-up Honestly speaking! Taking five minutes for a warm-up is so simple yet so powerful. You know a quick, brisk walk or some gentle stretches gets your muscles talking and wakes up your heart. Trust me! This little thing would cut down on stiffness later, and your legs will thank you.  So, don't skip this, okay! 7. Create a Music Playlist Also, you can choose songs that lift your mood and keep your feet moving. You know music with fast beats keeps you in rhythm at that tough time. Thus, wrap your run in fun.   Part 2. What Is a Good Running Training Plan for Beginners? Now that you're ready to run, you might be asking: how do I train the right way? Well! Don't think too much. Starting smart is key, so having a well-structured plan is a winning move.   I've got great news! The Hal Higdon Novice 1 plan is the best running programme for beginners. Hal is a stunning coach who's steered thousands of newcomers to the finish line. His approach is gentle, clear, and so simple you can hardly mess it up.   Every week you'll add a touch more mileage, mix in rest days, and introduce some cross-training—think walking, swimming, or cycling—to build strength and keep your body fresh.   The program rolls out over 18 weeks. Keep in mind that it is aimed at those who can already jog 3 miles, 3 to 4 times a week. If that sounds like you, you're ready. If not, no stress—log a few easy, shorter runs to build up to that distance before you dive in. What Makes This Program a Winning Match? You won't be tying trainers seven days a week. It combines jogs, purposeful cross-training, and days that let you breathe.   You'll do longer runs only on weekends, steadily stretching out to 10 miles.   You'll gain strength and stamina without crossing the line into burnout.   Thus, if you don't cross the actual finish line, that won't matter; you'll step away fit, proud, and ready for the next step. Part 3. Free Running Regimen for Beginners Now, I this section, I will guide you step by step about Hal Higdon Novice 1 Plan, which, as mentioned earlier, is a beginner running training plan. Below is a quick glance at the complete running timetable for beginners! Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Rest 3 Mile Run 3 Mile Run 3 Mile Run Rest 6 Cross 2 Rest 3 Mile Run 3 Mile Run 3 Mile Run Rest 7 Cross 3 Rest 3 Mile Run 4 Mile Run 3 Mile Run Rest 5 Cross 4 Rest 3 Mile Run 4 Mile Run 3 Mile Run Rest 9 Cross 5 Rest 3 Mile Run 5 Mile Run 3 Mile Run Rest 10 Cross 6 Rest 3 Mile Run 5 Mile Run 3 Mile Run Rest 7 Cross 7 Rest 3 Mile Run 6 Mile Run 3 Mile Run Rest 12 Cross 8 Rest 3 Mile Run 6 Mile Run 3 Mile Run Rest Rest Half Marathon 9 Rest 3 Mile Run 7 Mile Run 4 Mile Run Rest 10 Cross 10 Rest 3 Mile Run 7 Mile Run 4 Mile Run Rest 15 Cross 11 Rest 4 Mile Run 8 Mile Run 4 Mile Run Rest 16 Cross 12 Rest 4 Mile Run 8 Mile Run 5 Mile Run Rest 12 Cross 13 Rest 4 Mile Run 9 Mile Run 5 Mile Run Rest 18 Cross 14 Rest 5 Mile Run 9 Mile Run 5 Mile Run Rest 14 Cross 15 Rest 5 Mile Run 10 Mile Run 5 Mile Run Rest 20 Cross 16 Rest 5 Mile Run 8 Mile Run 4 Mile Run Rest 12 Cross 17 Rest 4 Mile Run 6 Mile Run 3 Mile Run Rest 8 Cross 18 Rest 3 Mile Run 4 Mile Run 2 Mile Run Rest Rest Marathon   1. Weekly Routine Overview of Beginner Running Regimen ●Monday: Rest and recover ●Tuesday: Easy run (starts at 3 miles, slowly increases) ●Wednesday: Mid-week run (starts at 3 miles, builds up to 10 miles) ●Thursday: Easy run again (similar to Tuesday) ●Friday: Rest and prepare for the weekend ●Saturday: Long run day (starts at 6 miles, peaks at 20 miles in Week 15) ●Sunday: Cross-training (swimming, cycling, or walking for active recovery) How It Builds Up: ●Weeks 1–4: Build a base (long runs grow from 6 to 9 miles) ●Weeks 5–7: Gradual increases with step-back recovery weeks ●Week 8: Half marathon test or long run (13 miles) ●Weeks 9–13: Push mileage up again; midweek runs also get longer ●Weeks 14–15: Peak phase with your longest long run (20 miles) ●Weeks 16–18: Tapering phase—mileage reduces so your body can recover and be race-ready ●Week 18: Race Week! Your marathon is here! Well! I totally understand that it might seem like a big leap at first—but trust me: you don't have to sprint. Walk when you need to. What you need is to be consistent in a race against the clock.    2. Take Rest Days Seriously Moreover, rest days are every bit as vital as the miles you log. They let your muscles bounce back, help keep injuries at bay, and keep you fresh for the long haul. So schedule them, savor them, and count them as a win.   3. Cross-Training Also, cross-training like swimming, cycling, smooths out the week, too. It gives your running muscles a little vacation while still making you fitter. Thus, you can pick any activity you enjoy! Keep in mind that slow and steady wins the race. So, be consistent and start running plan. A day will come when you will be ready for a marathon.   Well! If you want to track your steps, that is how many miles you have run a day. Then, as mentioned earlier, you must wear a running smart watch while running. If you want to buy a professional running watch, then consider buying from Suunto Run. Its battery lasts over 20 hours of continuous exercise at maximum performance. So, visit us now!

No doubt running builds endurance, stamina, and cardiovascular health, but most runners often overlook the importance of strength training. Without it, you may face plateaus or struggle with slower times, recurring injuries, or even early fatigue. Fortunately, by adding a few simple strengthening workouts to your routine, you can improve running economy, increase muscle balance, and reduce injury risk. In this guide, we'll cover why strength matters for runners, the best strength training exercises for runners, and how often you should train. So let's get started. Content Table: Part 1: Benefits of Strength Training for Runners Part 2: Best Strength Training Exercises for Runners Part 3: How Often Should I Do Them? Part 4: Monitor Your Strength Training with a Sports Watch Part 1: Benefits of Strength Training for Runners Many runners overlook strength training, as this may not seem natural to them. However, it's a hidden weapon that supports every stride. When you strengthen your muscles, you're not just building bulk; in fact, you're improving the foundation that helps keep you running smoothly. Here are some key benefits of strength training exercises for runners: Improved Speed: When you have stronger quads, hamstrings, and glutes, they all work together to push you forward with more power. That extra strength results in longer strides and quicker acceleration. Reduced Risk of Injury: Many common running injuries, such as shin splints, IT band syndrome, and knee pain, come from weak supporting muscles. Strength training helps you build stability, easing stress on joints and ligaments. Better Running Efficiency: When you strengthen your core and lower body, it improves posture and form. This means less wasted energy with each step, so you can run farther without tiring quickly. Enhanced Endurance: A stronger body delays muscle fatigue and allows you to maintain pace during long runs, especially in races. Balanced Muscles: In running, mostly the same muscle works repeatedly. Strength training evens out imbalances by targeting areas that are underutilized while running. Stronger Bones: Resistance training also improves bone density, which reduces the risk of stress fractures that many runners face. In simple words, strength training acts as a safety net and performance booster. It supports your running in ways miles alone cannot. Part 2: Best Strength Training Exercises for Runners Now comes the real question: what type of strength training must a runner do? Well, here are some of the best strengthening workouts for runners that will target the core muscles you need for running: quads, hamstrings, and glutes. Doing these exercises regularly will keep you powerful, balanced, and injury-resistant. 1. Squats How to do it: To perform the exercise, stand with your feet shoulder-width apart. Lower your hips as if sitting into a chair, keeping your chest upright. Push through your heels to return to standing. Muscles targeted: Quads, glutes, hamstrings. Why it works for runners: Builds overall leg power for stronger strides. Repetitions: 2–3 sets of 12–15 Extra Tip: Add weights once bodyweight squats feel easy. 2. Lunges How to do it: Step one leg forward and bend both knees until they form 90-degree angles. Push back up and repeat on the other leg. Muscles targeted: Quads, glutes, hamstrings. Why it works for runners: Improves balance and strengthens each leg individually, mimicking running mechanics. Repetitions: 2–3 sets of 10–12 per leg. Extra Tip: Try walking lunges for added challenge. 3. Deadlifts How to do it: Stand tall with feet hip-width apart, holding dumbbells. Bend at the hips while keeping your back straight, lowering the weights toward the ground. Return to standing. Muscles targeted: Hamstrings, glutes, lower back. Why it works for runners: Strengthens the posterior chain, essential for speed and injury prevention. Repetitions: 2–3 sets of 8–10. Extra Tip: Start light to perfect your form before increasing weight. 4. Step-Ups How to do it: Stand in front of a sturdy bench or step. Step up with one leg, then bring the other up to meet it. Step back down and repeat. Muscles targeted: Quads, glutes. Why it works for runners: Improves knee strength and mimics the motion of climbing hills. Repetitions: 2–3 sets of 10–12 per leg. Extra Tip: Drive your knee up at the top for added intensity. 5. Glute Bridges How to do it: Lie on your back with knees bent and feet flat. Lift your hips until your body forms a straight line from shoulders to knees. Lower and repeat. Muscles targeted: Glutes, hamstrings, core. Why it works for runners: Strengthens glutes to stabilize hips and prevent knee pain. Repetitions: 2–3 sets of 15. Extra Tip: Hold for a few seconds at the top to maximize activation. 6. Calf Raises How to do it: Stand on a step with your heels hanging off the edge. Raise your heels as high as possible, then lower them below step level. Muscles targeted: Calves. Why it works for runners: Builds ankle stability and power for push-off during strides. Repetitions: 2–3 sets of 15–20. Extra Tip: Try single-leg calf raises for added challenge. 7. Planks How to do it: Place forearms on the ground, body straight from head to heels. Hold the position. Muscles targeted: Core, shoulders. Why it works for runners: Core strength supports posture and efficient running form. Repetitions: Hold 30–60 seconds, 2–3 times. Extra Tip: Add side planks to strengthen obliques. 8. Side-Lying Leg Lifts How to do it: Lie on one side, bottom leg bent, top leg straight. Lift the top leg upward, then lower slowly. Muscles targeted: Hip abductors, glutes. Why it works for runners: Keeps hips stable, reducing IT band issues. Repetitions: 2–3 sets of 12–15 per leg. Extra Tip: Add a resistance band around your thighs for more intensity. Part 3: How Often Should I Do Them? Doing strength exercises is essential, but equally important is knowing how often to do them. Generally, the frequency of strength training depends on your running schedule, goals, and experience level. Here's a breakdown. Beginners: Start with two sessions per week on non-consecutive days. Focus on fundamental movements like squats, planks, and deadlifts. This allows your body to adapt gradually while avoiding fatigue from overtraining. Experienced Runners: If you are an experienced runner, aim for 2-3 sessions per week alternating between lower-body power (squats, deadlifts, step-ups), core stability (planks, side planks, hip bridges), and mobility drills. This will support performance gains without interfering with running mileage. Training for a Marathon (Race Season): If you are preparing for a marathon, focus on maintaining strength with 1–2 lighter sessions per week. Here, make sure not to overload muscles close to race day. Off-Season: This is the best time to build strength. Try three sessions per week with progressive resistance to gain power before heavy running starts again. It is recommended to do heavy lifts and explosive plyometrics (box jumps, kettlebell swings). Remember, the most important thing is consistency. Even short 20–30 minute sessions make a big difference, but make sure to do it regularly. Part 4: Monitor Your Strength Training with a Sports Watch During strength training, tracking your workouts is equally important, as it helps you train smarter, not harder. A good sports watch ensures that every session is both practical and safe by monitoring effort, heart rate, and recovery.  Why Use a Sports Watch for Strength Training? Track Heart Rate Zones: Prevents overtraining and ensures you're working at the right intensity. Measure Recovery Time: Helps balance running and strength days without risking fatigue. Log Workouts Easily: Keeps a record of sets, reps, and overall progress. Analyze Performance Trends: Shows how strength training is improving your running economy. This is where the Suunto Race 2 comes in. Known for their precision and durability, Suunto sports watches are designed for endurance athletes, including runners who incorporate strength work. It offers advanced training metrics, GPS accuracy, and recovery tools designed specifically for athletes. With its detailed insights, you'll know exactly when to push harder and when to rest, ensuring your strength sessions complement your running routine perfectly. Features like GPS tracking, heart rate monitoring, and training load analysis make it easier to: Plan weekly strength sessions around runs. Track progress on mobility, core, and weightlifting routines. Ensure long-term consistency with precise data and recovery insights. By using a sports watch like Suunto, you can optimize both running and strength sessions and stay on track toward performance while preventing injury. Conclusion Running might be your passion, but strength training is your secret weapon. By adding these strength training exercises for runners into your weekly routine, you'll build speed, prevent injuries, and improve endurance. Whether it's squats, lunges, or planks, each move plays a role in making you a stronger, more efficient runner. Combine these workouts with smart tracking using a sports watch like the Suunto Race All Black, and you'll not only feel the difference, you'll see it in every stride.

If you've ever felt your heart racing too fast during a run, you're not alone. Many runners, both beginners and experienced, experience this and wonder how to lower heart rate while running. Understanding what causes a high heart rate and learning how to control it not only makes your runs more comfortable and efficient but also helps you keep a steady pace and avoid fatigue. In this guide, we'll break it down step-by-step so you know exactly how to decrease heart rate while running without losing momentum.   Content Table: Part 1: Understanding Your Heart Rate Part 2: How to Lower Heart Rate While Running? Part 3: Factors That Affect Heart Rate While Running Part 4: High Heart Rate While Running—Why It Matters Part 1: Understanding Your Heart Rate Before you can control your heart rate, let's first understand what it actually means. Your heart rate is simply the number of times your heart beats in one minute. It changes depending on your activity level, emotions, and even the weather. If you are a runner, there are two important numbers you should know: ● Resting Heart Rate (RHR): This is your heart rate when you're completely at rest, usually measured after waking up. A healthy adult typically has an RHR between 60 and 100 beats per minute. Athletes often have lower numbers, sometimes as low as 40 bpm. ● Maximum Heart Rate (MHR): This is the fastest rate your heart can safely beat during intense activity. A common way to estimate it is 220 minus your age. Once you know your MHR, you can figure out your heart rate zones, which help you train at the right intensity. Zone % of Max Heart Rate Effort Level Purpose Zone 1 50–60% Very Easy Warm-up, recovery Zone 2 60–70% Easy Fat burning, endurance building Zone 3 70–80% Moderate Aerobic fitness Zone 4 80–90% Hard Speed, performance improvement Zone 5 90–100% Very Hard Maximum effort, short bursts It is important because running in the right zone keeps your heart from overworking and makes your training more effective. Part 2: How to Lower Heart Rate While Running? If you are running and your heart rate shoots up quickly, it can leave you exhausted too soon. The good news is, you can control it using the simple and science-based tips without losing your rhythm. Here's exactly how to lower heart rate while running without disturbing anything. 1️⃣ Start Slow and Warm Up Jumping straight into a fast pace is one of the biggest reasons your heart rate spikes instantly. You can start with a 5–10 minute warm-up that includes brisk walking, light jogging, and mobility exercises. This gives your heart and muscles time to adjust gradually. 2️⃣ Run in the Right Heart Rate Zone If you are training too hard for too long, it will push you into higher zones. That's why you should aim for Zone 2 or Zone 3 during most runs for better endurance and efficiency. Pro Tip: The easiest way to stay in the right zone is to monitor your heart rate in real time. With the Suunto 9 Peak Pro, you can track your beats per minute, see which zone you're in, and adjust your pace instantly. This helps you avoid overtraining and makes your runs more enjoyable. 3️⃣ Improve Your Running Form Most runners run with poor posture and inefficient movement, which forces their bodies to work harder. Therefore, while running, make sure to keep your shoulders relaxed, your arms swinging naturally, and land softly on your feet. These small adjustments can make a big difference in keeping your heart rate steady. 4️⃣ Focus on Breathing While running, breathing is also crucial. Generally, shallow and fast breathing can raise your heart rate quickly. However, if you try deep belly breathing, where you inhale through your nose for three steps and then exhale through your mouth for two steps, it will slow your breathing and help your body stay calm. 5️⃣ Use the Talk Test One of the easiest ways to know if you're running too hard is by trying to talk. If you can't finish a full sentence without running out of breath, you need to slow down. Aim for a pace where you can carry on a light conversation comfortably. This helps you keep your heart rate under control. 6️⃣ Build Your Endurance Gradually Don't try to increase your distance too quickly, or you'll tire yourself out and risk injury. A slow and steady increase in mileage helps your body adjust and strengthens your aerobic base. As your endurance improves, your heart will naturally beat more slowly during runs. So, stick to the rule of adding no more than 10% each week. 7️⃣ Stay Hydrated Water is very important for keeping your body and heart working properly. When you're dehydrated, your heart pumps faster to push blood through your body. Therefore, make it a habit to drink water before, during, and after your runs. Especially if you are running in hot and humid conditions, this becomes even more important. 8️⃣ Avoid Overtraining Running too hard every single day can do more harm than good. As your muscles and heart need time to rest and recover after tough workouts, include rest days or light workouts in your schedule. Adding rest days or easy runs into your schedule keeps your training balanced. Without rest, your heart rate may stay high even when you're supposed to be running easy. 9️⃣ Run on Cooler Days or Shaded Routes Running in the heat makes your body work extra hard to stay cool, which increases your heart rate. To avoid this, try running early in the morning, later in the evening, or on shaded paths. Cooler weather allows you to run at the same pace with less effort. This simple change can make your runs much more comfortable. 🔟 Use Music or a Steady Pace Strategy Listening to music with a steady beat can help you maintain a consistent pace and prevent unnecessary spikes in heart rate. Usually, sudden bursts of speed cause sudden jumps in effort. However, having a steady strategy makes your runs smoother and more enjoyable. It also helps keep your energy levels steady from start to finish. Part 3: Factors That Affect Heart Rate While Running Even if you do everything right, your heart rate won't always be the same every time you run. Some days it might feel easier, and other days it may feel like your heart is working harder than usual. This is normal because many things around you and inside your body can change how your heart responds. Here are some of the common factors that may Influence how your heart responds to running: ● Fitness Level: New runners tend to have higher heart rates because their bodies aren't used to the effort. ● Age: As you get older, your maximum heart rate naturally decreases. ● Weather: Heat and humidity make your heart work harder. ● Hydration Levels: Low hydration increases heart strain. ● Sleep Quality: Poor sleep can raise your resting and active heart rate. ● Stress: Emotional stress can cause higher heart rates even before you start running. ● Altitude: Running at higher elevations increases heart rate because of lower oxygen levels. Tracking these factors can help you understand why your heart rate changes and how to adjust your training accordingly. Part 4: High Heart Rate While Running—Why It Matters You might think a high heart rate means you're working hard, but it's not always that simple. Consistently high heart rates while running can signal: ☑️Overtraining: Your body isn't recovering enough between workouts. ☑️Poor Conditioning: If you're new to running or coming back after a break, your heart needs time to adapt. ☑️Dehydration: Less fluid in your body means your heart has to pump faster. ☑️Heat Stress: Your heart works overtime to cool your body down in hot weather. ☑️Illness: Fever, infection, or other health issues can cause your heart rate to rise. Ignoring these signs can lead to burnout or injury. That's why monitoring your heart rate regularly is so important—it gives you early warning if something's off. A smartwatch like the Suunto 9 Peak Pro not only tracks your heart rate in real time but also logs recovery stats, sleep quality, and training load, helping you make smarter running decisions. Conclusion Learning how to lower heart rate while running is about more than just going slower; it's about running smarter. By training in the right zones, improving your form, and monitoring your effort with tools like the Suunto 9 Peak Pro, you can make every run feel better and more sustainable. Whether you're just starting out or chasing a new personal best, keeping your heart rate in check will help you enjoy running for years to come.