Suunto Blog

Last week we asked you to share your favorite pre-race tunes. Here they are! The opening track, Conquest of Paradise, needs no introduction to anyone who has stood on the UTMB start line. It’s the ultimate pre-race anthem. From there, the playlist follows the rhythm of race day itself: calm and steady songs to carry you through the pre-start nerves, then uplifting beats and grooves to help you settle into pace. As the kilometers add up, the music shifts into hard-hitting hip hop, gritty rock riffs, and big anthems to keep your legs turning. And finally, it all culminates in explosive finish-line bangers – the kind of tracks that make you sprint when you thought you had nothing left. Several Suunto ambassadors suggested their own songs. Can you match these five athletes with their tracks? Courtney Dauwalter Toni McCann Abby Hall Ryan Montgomery Dan Jones   How It’s Done Get Up 10 Lose Yourself Let’s Go Crazy Into You You can find the right answer in the comments of the original post!    Community-powered Pre-Race Playlist   Learn more about the new Suunto Wing 2 – the ultimate, open-ear headphones for running!

Heart rate variability, also known as HRV, has become a popular health marker because it reflects how well your body handles stress, recovery, and overall wellness. If you have ever wondered why my HRV is very low, you are not alone, as many people often ask this question. However, this is not dangerous, but understanding low heart rate variability can help you feel better and perform your best. In this article, we will explain what lower HRV means and the common causes of low HRV during sleep. Besides this, we will explore whether it is normal to have a lower HRV during sleep and how you can raise it naturally.  Content Table: Part 1: What Does Low HRV Mean? Part 2: Common Causes of Low HRV During Sleep Part 3: Lower HRV While Sleeping—Should You Worry? Part 4: How to Improve Heart Rate Variability? Part 5: Monitor HRV with Suunto Sports Watch Part 1: What Does Low HRV Mean? First, let’s explain HRV in simple words. HRV stands for heart rate variability, and it measures the small differences between each heartbeat. Even if you feel like yours is beating evenly and is normal, it actually changes a bit with each beat. Therefore, when we say "low heart rate variability," we mean your heart shows small differences between beats. A higher HRV usually means your body is adaptable, resilient, and managing stress well. On the other hand, a very low HRV often indicates that your body is tired, stressed, or not recovering properly. This means your body is working to respond to the challenges. Although it’s not an illness by itself, it’s a useful sign to notice and understand. Part 2: Common Causes of Low HRV During Sleep Understanding the main causes behind low HRV during sleep is important, as it helps you understand why it is happening. When you know why it is happening, you can better prepare yourself to avoid it. Usually, the causes of low HRV during sleep vary, but most of them are linked to how your body and mind handle recovery. Here are some of the most common factors that may cause low HRV: a) Ongoing stress When you don’t resolve the stress during the daytime, it often follows you into the night. As a result, even if you fall asleep quickly, your nervous system may stay on high alert. This keeps HRV lower and makes it harder to enter restorative sleep stages such as deep sleep and REM. b) Uncomfortable sleep environment On the other hand, your sleep setting also plays a big role. Factors such as background noise, light, or room temperature (either too warm or too cold) can disturb your body. While you may not notice these disruptions, they keep your nervous system from fully relaxing, which reduces HRV. c) Alcohol or heavy late-night meals In addition, lifestyle choices such as drinking or eating late at night can lower HRV. Drinking too much Alcohol or caffeine raises heart rate, interferes with melatonin, and disrupts the body’s natural rhythm. Likewise, a heavy dinner usually late at night keeps your system working harder to digest food, which slow down the cooling process your body needs for quality sleep. d) Overtraining That’s true. Training too much without giving your body proper time to recover is another factor. Generally, after intense exercise, HRV dips as the body is still in repair mode. This means a temporary drop is normal, but if HRV remains low for several nights in a row, it may point to overtraining or insufficient recovery. e) Illness or inflammation Finally, your health status matters too. When your body is fighting illness or inflammation, the immune system focuses on defense rather than recovery. As a result, HRV naturally stays lower until the body heals. Part 2: Lower HRV While Sleeping—Should You Worry? It is one of the most commonly asked questions: “Is lower HRV during sleep bad?” The answer is not necessarily. As your body goes through different phases during sleep, such as light sleep, deep sleep, and REM sleep, each phase affects your heart’s rhythm differently. Let’s understand why: During sleep, when you are in a deep sleep, you typically have smoother and steadier heartbeats. However, as your body is at rest, HRV may dip. But in REM (rapid eye movement) sleep, your heart rate can jump a bit, and this may result in higher or more variable HRV. Therefore, if you see a pattern of somewhat lower HRV while sleeping, it doesn’t mean you have any problem; it’s a normal sleep architecture. However, if your HRV drops severely or stays very low across multiple nights, that could signal poor sleep quality, high stress, or an underlying health concern. Part 3: Lower HRV While Sleeping—Should You Worry? It is one of the most commonly asked questions: “Is lower HRV during sleep bad?” The answer is not necessarily. As your body goes through different phases during sleep, such as light sleep, deep sleep, and REM sleep, each phase affects your heart’s rhythm differently. Let’s understand why: During sleep, when you are in a deep sleep, you typically have smoother and steadier heartbeats. However, as your body is at rest, HRV may dip. But in REM (rapid eye movement) sleep, your heart rate can jump a bit, and this may result in higher or more variable HRV. Therefore, if you see a pattern of somewhat lower HRV while sleeping, it doesn’t mean you have any problem; it’s a normal sleep architecture. However, if your HRV drops severely or stays very low across multiple nights, that could signal poor sleep quality, high stress, or an underlying health concern. Part 4: How to Improve Heart Rate Variability? If you are experiencing lower HRV for a long period, you need not worry, as you can improve it with simple and friendly habits. 1.Sleep well every night: As the doctor suggests, aim for 7-9 hours of quality sleep with a regular schedule. This will calm down your autonomic system and help your body adapt better. 2.Move your body moderately: Go for a daily walk, light jogging, or stretching, as it keeps your heart healthy. However, avoid overdoing it, as it can drag HRV further down. 3.Practice relaxation techniques:  Relaxation techniques such as deep breathing, gentle yoga, or mindfulness can be beneficial to improve your HRV by relaxing your nervous system. 4.Manage stress actively: Whether talking with friends, writing in a journal, or simply taking breaks, balancing stress helps your heart recover quickly. 5.Eat well and hydrate: Stop eating junk food and go for fresh fruits, veggies, lean proteins, and good fats. Eating healthy food will support your nervous system. Additionally, drinking water matters too, so hydrate consistently. 6.Limit caffeine and alcohol:  Limit caffeine and alcohol, especially near bedtime, since both can disrupt sleep and lower HRV. Part 5: Monitor HRV with Suunto Sports Watch If you’re curious about how to monitor your HRV in a simple and reliable way, the Suunto sports watch can be the perfect choice. Instead of guessing whether your lifestyle habits are improving your low heart rate or how your heart is performing, Suunto gives you accurate data, clear trends, and easy-to-read charts right on your wrist. Some of the main features of the Suunto sports watch include: Monitoring Sleep HRV tracking Training Mode Accurate heart rate monitoring Accurate GPS tracking Military-grade durability Long Battery Life Conclusion So, why is my HRV very low, and how do I improve it? The answer lies in looking at your daily habits, stress levels, and overall health. While occasional low readings are normal, consistently low HRV during sleep can mean your body needs better rest, stress management, and recovery. By improving your sleep cycle, staying active, eating well, and managing your stress, you can help raise your low heart rate variability. Additionally, keep track of your everyday activity, sleep cycle, and HRV to support your heart, body, and mind for long-term wellness.

Many people think of running as a great way to stay fit. However, it is best done during the cooler nighttime hours. You can run after finishing a long day’s work or just to get a cool breeze. A nighttime run can surely enhance your overall fitness. However, you might face specific challenges while running at night. Learn how to overcome these challenges to benefit from a nighttime run. With proper gear, like a premium sports watch like the Suunto Race 2  All Black, you can enjoy the unique health benefits of running. Don’t forget to explore the safety tips that will get you running confidently.  Part 1. Is Night a Good Time to Run? The short answer: yes, but only if it suits your body and schedule well. Many runners find evenings more comfortable since their bodies are typically warmer and more flexible during this time. Hence, it reduces the risk of injury as compared to running on stiff morning muscles. Research indicates that reaction time, muscle strength, and lung capacity function at their best from the late afternoon to evening. This makes this time the best for performance.  There are, of course, considerations: reduced visibility, increased fatigue from a long day, and potential safety concerns. However, with the proper preparation and gear, night running can provide some of the most rewarding training sessions. Part 2. Benefits Running in the Night Night running is more than just a practical exercise. It comes with a range of physical and mental benefits, including: 1. Cooler Evening Temperatures By the evening, the heat of the day has cooled down to make running more manageable. This is especially helpful in hot climates where daytime running can feel draining. Cooler air allows your body to perform better without overheating. 2. Stress Relief After Work Tension and stress from the day can easily be shed with a run. Hence, the evening run functions as a form of meditation, clearing your head. Many runners also find it helps them sleep more soundly afterward. 3. Improved Consistency For habitual late risers, evening running adds flexibility to their exercise schedule. It does not require a shift in the routine. Over time, this makes it easier to stick to a regular workout plan. 4. Stronger Performance In the evening, the energy levels tend to be at their peak. Hence, this time is the best for speed work and long runs. Muscles are also warmer and more flexible by night, lowering the risk of injury. 5. Less Crowded Routes During the day, streets and parks tend to be overcrowded, making it more challenging to work out. Evening runs provide a calm setting for focused training, with fewer interruptions from traffic or pedestrians. 6. Better Sleep Quality Running at night helps release endorphins and reduce stress hormones, which can make it easier to fall asleep and improve rest. Just don’t run too close to bedtime if your body tends to stay alert after exercise. 7. Mental Recharge Evening runs provide time away from screens and distractions. Many runners use this time to process the day, brainstorm, or simply enjoy the calm of the night. Part 3: Essential Gear for Night Running More than a pair of sneakers is required for running at night. The right gear can keep you safe and improve performance. Every nighttime runner should have the following gear: 1. Reflective Clothing and Accessories Visibility should be your top priority. Make sure to get reflective vests, bands, and jackets. This will ensure that you are seen by cyclists and drivers from far away. 2. Headlamp or Clip-On Lights To avoid trips and falls on uneven surfaces, a lightweight headlamp or clip-on shoe light can significantly help. 3. Premium Sports Watch: Suunto Race 2 All Black   Smart tracking becomes essential for navigation during a night run. Performance metrics and visibility are equally important during low-light running conditions. This is the specialty of the Suunto Race 2 sports watch. Suunto Race 2 is tailored for unmatched ultra running performance:   ● 1.5” AMOLED display for effortless dark visibility.  ● 115+ sport modes for progression through road running and trail training.  ● Advanced heart rate and VO2max tracking for proper training zone.  ● Offline maps & dual-band GPS for accurate position even off familiar routes.  ● Up to 55 hours of battery life for supplying power to endurance athletes.  ● Sleek design for wearing comfort during long runs.   Suunto Race 2 offers navigation, safety, and performance tracking during runs. Get it now and take advantage of the limited offer. Buy the watch to receive a free strap of your choice in Lemon Yellow, Pearl White, or Lava Red. 4. Moisture-Wicking Apparel Choose lightweight and breathable fabrics to keep you dry, cool, and comfortable. Dark cotton tees and shirts are a poor option as they would make you sweaty and uncomfortable. 5. Proper Shoes With proper shoes, you can detect uneven terrain during night runs. You will need shoes with a solid grip and cushioning. 6. ID and Emergency Contact You can carry a small ID tag, a smartwatch emergency profile, or an SOS alert app. Part 4. Safety Tips for Nighttime Runners While running at night can be refreshing, taking precautionary measures is of utmost importance. To enjoy your training with a relaxed mind, consider these tips: 1. Select Illuminated Routes Routes that provide adequate lighting, like tracks and popular running paths, are the safest. Stay clear of dark and isolated paths, even with proper lighting and tracker gear. 2. Running with Traffic While running on streets that do not have pavements, facing traffic is the safest option. This position allows maximum awareness of vehicles approaching. 3. Ensure visibility A combination of illuminated gear, reflective clothing, and wrist gadget lights allows cyclists and vehicles to spot you. Adding a headlamp or clip-on shoe lights also helps you see obstacles before they trip you up. 4. Smart Tracking Modern sports watches, like the Suunto Race 2, enable users to share their live locations, record and retrace routes, and navigate back to the start point if lost. This adds a safety layer when running after dark. 5. Avoid Earphones If you prefer running with headphones, opt for low volume settings or bone-conduction headphones that keep your ears open. Stay aware of your surroundings to prevent accidents. 6. Team Up For enhanced motivation, consider joining night running clubs or ask a friend to run with you. This ensures safety while keeping you motivated as well. 7. Listen to Your Instincts If a particular route feels unsafe, trust your instincts. Always prioritize safety, irrespective of distance or pace. 8. Carry Essentials Bring along a small ID tag, fully charged phone, or an SOS app. Having these items handy ensures that you are prepared for any emergency. 9. Stay Hydrated Even in cooler evening temperatures, your body can lose fluids. Carry a small water bottle to avoid dehydration, especially during longer runs. 10. Check the Weather Before Heading Out Nighttime weather can change quickly, from sudden showers to fog. A quick check helps you dress appropriately and avoid surprises. Conclusion Night runs introduce a new level of tranquility and versatility to training. Athletes of all levels can take advantage of the cooler nights with quieter roads to benefit from their optimum performance. With the right gear and safety precautions taken, night training can be a win.   Having the right equipment, such as night visibility gear, quality running shoes, and a premium sports watch like the Suunto Race 2 sports watch, will ensure that night runs are safe and productive. Stay visible, track your progress, and enjoy the magic that running under the stars brings!

When you visit a hospital, the first thing doctors do is to check your pulse. Wondering why? This simple activity can tell a lot about your health. Checking your heart rate, especially when resting, gives clues about how efficient and strong your heart is and how well your body is doing. Understanding this phenomenon doesn’t have to be complicated. In fact, knowing about it can help you notice changes in your body, improve your fitness, and even stay alert about possible heart issues. Sounds exciting? It surely is. In this article, we will talk about a healthy resting heart rate, why it matters, and what affects your heart rate. Besides this, we will explain how you can monitor it without going to a doctor. But before getting started, let’s first understand the resting heart rate. Content Table: Part 1: What is Resting Heart Rate? Part 2: What affects your resting heart rate? Part 3: What is the Average Resting Heart Rate? Part 4: What if My Resting Heart Rate Is Too High or Too Low? Part 5: How to Monitor Heart Rate in Daily Life？ Part 1: What is Resting Heart Rate? A resting rate (also known as RHR) is the number of times your heart beats per minute when you are relaxed, calm, or in a resting state. This is usually measured when you are simply lying down, sitting, or not doing any physical activity. For example, if you’re lying down watching TV or just waking up, that’s when you measure it best. When you measure your heart rate while resting, the reading shows how hard your heart has to work when your body is at rest. A lower resting heart rate usually means your heart is stronger and doesn’t need to pump as fast to send blood around your body. However, if it is on the higher side, it suggests your heart is working harder than it should. What affects your resting heart rate? So what are the main things that affect your resting heart rate? Well, there are several aspects that can change your RHR, such as: Age Fitness level Temperature/Weather Stress and emotions Sleep quality Medications or health conditions Part 2: What’s a Healthy Resting Heart Rate? Now let’s answer the most commonly asked question: what’s a healthy resting heart rate? For most healthy adults, if the heart rate beats 60 to 100 beats per minute (bpm), it is considered normal. However, don’t consider this range a one-size-fits-all. Even if you have a number on the higher or lower end, you can still be healthy, depending on your age, fitness level, and lifestyle. Resting heart rate by gender Men: For men, the resting heart rate often falls on the lower end, ranging from 60 to 70 bpm. The reason behind this low resting heart rate is the size of the heart, as men typically have larger hearts, which can pump more blood with each beat. This reduces the need for a faster pulse. Women: For women, the resting heart rate is slightly higher, around 70–80 bpm, due to having smaller hearts on average. Besides this, hormonal changes, especially during pregnancy or menstrual cycles, can also cause a rise in the heart rate, which is temporary. Resting heart rate by age Heart rate doesn’t stay the same throughout life. It changes naturally as you grow, so you can expect it throughout your life. Generally, the heart rate for: ⏩Newborns (0–1 year): 100–160 bpm. As babies grow quickly, their hearts need to pump faster to support that growth. ⏩Children (1–10 years): 70–120 bpm. Still higher than adults, and the reason behind having a higher heart rate in kids is a smaller heart and faster metabolism. ⏩Teens (11–17 years): 60–100 bpm. Which is pretty much normal. From ages 11 to 17, you can expect the heart rate to start resembling adult levels. ⏩Adults (18–64 years): 60–100 bpm. This is the most stable period for RHR. ⏩Older adults (65+ years): Often still 60–100 bpm, but many people experience a slight rise because of medical conditions or weaker heart function. Resting heart rate by fitness level Athletes and very active people: If you are an athlete or physically active, your heart rate would be 40–60 bpm, which is very common. By doing physical activities, you also train your heart, which becomes more efficient and pumps more blood with fewer beats. For example, Olympic cyclist Miguel Induráin had a resting heart rate around 28 bpm, which is extremely low but perfectly healthy. Sedentary lifestyle: If you don’t exercise often, your resting heart rate may be closer to 80–100 bpm. This is because your heart needs to work harder to circulate blood. Factors that can make your heart rate shift Even if you’re healthy and feeling fit, your resting heart rate can change daily. It happens usually because of lack of sleep, dehydration, and emotional stress, and sometimes even a hot day can push your pulse higher. However, you can bring your heart rate down with deep breathing, relaxation, and staying hydrated. Part 3: What is the Average Resting Heart Rate? When people ask, “What is the average resting heart rate?” They often want a number that represents most adults. The average is usually around 72 bpm, and many doctors and health professionals accept this because it is backed by research. Why 72 bpm is considered “average” Researchers have studied large groups of people across different ages and lifestyles. When all the numbers are combined, most adults fall between 60 and 80 bpm, with many clustering near 70–75 bpm. That’s how 72 became the classic “average.” However, if you are taking this number too seriously, it can be misleading because: Why averages don’t fit everyone Still, averages don’t mean everyone should aim for that exact number. Your personal “normal” depends on your body, lifestyle, and health. For instance, if you’re a runner who trains daily, your average might be 55 bpm, and that’s still healthy. Why it’s important to know your own average Tracking your personal baseline is always a smart choice instead of comparing yourself to the global average. For example, if your usual resting heart rate is 65 bpm and suddenly spikes to 90 one week, that’s a worrying sign, and you cannot simply ignore it by saying the global average is from 60 to 100. So, instead of noticing whether you’re above or below the worldwide “average,” track your personal baseline and act accordingly. Think of it like body temperature. The average is 98.6°F (37°C), but some people are naturally a bit warmer or cooler. The key is consistency. Part 4: What if My Resting Heart Rate Is Too High or Too Low? Sometimes your heart rate might fall outside the normal range. This doesn’t always mean something wrong or serious, but knowing what to do is essential. If it’s higher than normal (over 100 bpm at rest): Try relaxation techniques like deep breathing or meditation. Check the root cause. Sometimes, caffeine, stress, or lack of sleep can raise a heart rate. Reduce alcohol and smoking, which can raise the heart rate. If it happens often, see a doctor to rule out heart problems. If it’s lower than normal (under 60 bpm at rest): If you’re an athlete, a low RHR can be healthy and normal. If you feel dizzy, tired, or faint, consult a doctor. Review the medicines you are taking, as some can slow your heart rate. In both cases, the key is how you feel. If your heart rate is unusual but you feel fine, it may not be a problem. However, if you notice symptoms like chest pain, trouble breathing, or lightheadedness, it’s time to seek medical advice. Part 5: How to Monitor Heart Rate in Daily Life The good news is that checking your resting heart rate is easy and doesn’t require fancy tools. Here are simple ways to track it: ✔️Manual check: You can check it manually by placing your fingers on your wrist or neck and counting beats for 60 seconds. ✔️Fitness trackers: Smartwatches like the Suunto Race 2 and bands can give instant readings and track trends over time. ✔️Apps: Many smartphone apps can measure pulse through your camera. ✔️Routine: Check at the same time each day, like in the morning before getting out of bed. Conclusion So, what’s a healthy resting heart rate? For most adults, it’s 60–100 bpm, with the average sitting around 72 bpm. However, this range can be different for children, teens, and athletes, and it’s natural. The important thing is to know your personal normal and pay attention if there are sudden changes. By keeping an eye on your pulse with the Suunto heart rate monitoring watch and making simple daily choices like sleeping better, staying active, and managing stress, you can help your heart stay strong.

Running rocks. It keeps people strong and healthy. But summer heat? That's a whole different beast. What used to be an easy jog suddenly feels like torture. Hot weather makes the body work way harder than normal. The heart pounds faster, sweat drips everywhere, and energy just vanishes. Does this mean giving up running when it gets hot? No way. Running in the heat actually has some cool benefits when done the right way. The trick here is to prepare, know what the body can take, and be smart with it. Part 1. Is It Okay to Run in the Heat? Running in hot weather works fine with smart moves. Lots of athletes train in blazing heat to get tougher mentally and build better endurance. Heat training also prepares the body for races in scorching places where regular training just won't cut it. But there's a massive difference between running smart and being stupid about it. Ignoring basic safety leads straight to heat exhaustion or even heatstroke, which can literally kill people. To dodge these problems, the whole routine needs tweaking. Start slow and easy, drink water like it's going out of style, and pick the best times of day to avoid the worst heat. When properly exercised, it teaches the body to respond to stress more effectively, and regular running becomes easier in the future. Part 2. The Science of Running in the Heat Running in heat feels harder because it actually is harder. That is what occurs in the body when temperatures begin to rise too high. 2.1 Why Does Running in the Heat Feel So Hard? When it gets hot, the body overworks itself in an effort to cool itself. Normal muscle nourishing blood is diverted to the skin to release heat. It is a nightmare even to run with the same pace that makes sense in cool weather, as the body is engaged in a war on two fronts. The warmer it is outside, the harder everything is to keep moving along. The body must decide to either cool down or have good performance. It is unable to do both very well simultaneously; thus, something has to be sacrificed. 2.2 How Hot Weather Impacts Your Body Hot weather doesn't just make people sweat. It changes how bodies work: Hearts beat faster because cooling takes work. More sweat means losing water and salt faster. Dehydration happens quickly, making tired feelings worse. Losing too much water and salt in the body can cause cramps, dizziness, and heat sickness. 2.3 Acclimation: How Your Body Adapts Bodies are pretty amazing at adjusting to heat, which gives hope. After hot weather running for one to two weeks straight, some incredible changes start happening. The body begins sweating earlier and way more efficiently. The heart gets better at handling all that extra stress, and the crushing exhaustion starts backing off. To help this adjustment happen properly, start with much shorter runs and build up distance gradually over time. Jumping straight into long or intense runs in blazing heat is asking for trouble and can actually slow down the adaptation process. The adaptation isn't just physical either. Mental toughness builds up as confidence grows from successfully handling difficult conditions. 2.4 Benefits and Risks of Running in the Heat Running in warm weather has its benefits, but it also comes with risks. Here’s what you need to know: Benefits: Builds Mental Strength – Training in tough heat builds resilience and grit. Improves Heart Fitness – The heart works harder, boosting cardiovascular capacity. Enhances Cooling Ability – Improves sweating efficiency and temperature regulation. Boosts Endurance – Adapts the body to conserve energy and fluids. Prepares for Races – Acclimation gives an edge on hot race days. Risks: Heat cramps hurt. Muscles spasm from losing water and salt. Heat exhaustion brings heavy sweating, sick feelings, headaches, and weakness. Heatstroke causes confusion, collapse, and very high body temperature. This needs a doctor right away. Part 3. How to Prepare for Hot Weather Running Getting ready properly for how to run in the heat is absolutely the most important part of running safely. What to Do Before Your Run Drink water all day long. Don't just drink right before running. Run early morning or late evening when it's cooler. Check the heat index, not just temperature. High wetness in the air makes running harder. Change what to expect. Be slower, and think about effort rather than speed. Essential Gear for Running in the Heat High-quality equipment matters a lot. Breathable light clothing assists sweat to get away from the skin. Airflow running shoes prevent unnecessary heating of the feet. Long-run water bottles or long-run packs keep the hydration close. Besides, the sports watch monitors the heart rate and informs runners when to slow down. Real-time data helps avoid overheating. The Suunto Race 2 sports watch monitors heart rate, tracks training stress, and gives instant data to help avoid overheating. In running, it is quite important to know when to slow down, especially in hot weather. How the Suunto Race 2 Can Help You Stay Safe The Suunto Race 2 does way more than just tell time—it works as a safety tool that could prevent serious problems. It constantly monitors heart rate zones and sends alerts when heart rate climbs too high for current weather conditions. It also provides recovery feedback, showing exactly when the body needs rest instead of more punishment. For hot-weather running specifically, this real-time data helps prevent the kind of dangerous mistakes that land people in emergency rooms. The watch takes the guesswork out of knowing when enough is enough. Part 4. Safety Tips for Running in the Heat It is not dangerous to run in the heat, provided that you do not run without knowing how to protect yourself. Here are some smart running in heat tips: Select shaded routes where possible. Use sunscreen before going out. Make walking intervals when feeling fatigued or hot. Drink water during and after the run. Watch Out for Warning Signs... As the dizziness begins to strike, the nausea sets in, the headaches ache, exhaustion overtakes the bo,,dy or confusion strikes; stop running when this happens. These are the warning signs that heat stress is approaching, and everything will become much worse. Other warning signs are sudden sweating cessation, excessive or extreme heatiness or chilledness, hyperventilation and difficulty breathing, and feeling out of touch. What to Do If Symptoms Occur... Step 1: Move to a cool or shaded place Step 2: Sip water slowly Step 3: Cool your body with a wet towel. If you still don’t feel better, get medical help immediately. Part 5. FAQs About Running in Warm Weather 1. Is it bad to run in 90-degree weather? Running in 90°F heat can be dangerous because bodies overheat fast. Getting dried out and heat sickness risk is high. Individuals who run during such heat are advised to do so either early morning or late evening, ensure that they run slower, drink lots of water in the process, and use it during and after running. 2. What temperature is too hot to run? Once it reaches 95°F, outdoor running gets risky. Humidity makes things even worse. Bodies can't cool themselves properly at these temperatures. Heat stroke becomes a real threat. Stay indoors or wait for cooler evening temperatures to run safely. 3. Does running in the heat burn more calories? Hot weather running burns a little more calories because bodies work harder to control temperature. The difference is small. Pushing too hard in hot weather for extra calorie burn can cause heat sickness. Always focus on hydration, cooling plans, and safety over burning extra calories. Final Say! Running in the heat is not necessarily frightening when one learn how to run in the heat. Keep fluids up during the day, not only before going out. Work in the daytime when the sun is not burning - morning or evening is best. A good sports watch assists in monitoring the intensity of work in the body. Want to make your runs smarter and safer? Check out the Suunto Race 2 sports watch – the ultimate partner for running in any condition.

You know that feeling when you hit your first real mountain climb and your legs turn to concrete? We've all been there. The lungs burn, the quads scream, and suddenly that "easy" trail run becomes a sufferfest. But here's what changes everything: mountain running isn't about conquering peaks through sheer force. It's about technique, pacing, and the right approach. Here's what you'll master: Mountain vs. trail running — the real differences that matter Why mountain running builds unmatched fitness Essential gear picks, including the Suunto Run sports watch A proven training plan that actually works Safety techniques and downhill running secrets World-class mountain races worth targeting Ready to transform those brutal climbs into your strength? Let's build the skills that turn mountains into your training ground. Part 1. What Is Mountain Running? Mountain running is running on steep, technical terrain with more than 1,000 feet of elevation gain per 10K. Think of it as trail running's intense older sibling — one that doesn't mess around. Here's what actually separates them: Trail Running Mountain Running Rolling hills (5-10% grade) Steep sustained climbs (15-30% grade) Smooth dirt paths Rocky, technical terrain Minimal elevation change 1,000+ feet per 10K minimum Consistent pace possible Power hiking mixed with running Standard running form works Requires specialized techniques The biggest difference? Mountain running forces you to adapt constantly. You'll power hike steep sections, bomb down technical descents, and use your hands for balance on scrambles. While trail runners might maintain a 9-minute mile, mountain runners measure progress in vertical feet per hour. It's not about speed — it's about efficient movement through vertical terrain. Pro tip: If you're gasping for air within the first mile and questioning your life choices, congratulations — you're mountain running. Part 2. Is Mountain Running Good for You? Short answer: Mountain running builds fitness faster than almost any other endurance sport. You're getting strength training, cardio, and mental toughness rolled into one workout. The Science-Backed Benefits Your body adapts to mountain running in ways flat running can't touch: VO2 max boost — Altitude and intensity spike oxygen processing Stronger legs — Uphill grades build power like weighted squats Bulletproof joints — Varied terrain strengthens stabilizer muscles Mental resilience — Nothing builds grit like a 2,000-foot climb Better running economy — You'll feel faster on flat ground The catch? Start slow. Mountain running breaks down muscles differently. Your quads will hate you after those first downhills. Build up weekly vertical gain by 10-15% max. Pro tip: Track vertical feet, not miles. 1,000 feet of climbing equals roughly one extra flat mile of effort. Part 3. Essential Gear for Mountain Running Forget fancy equipment — you need three things that actually matter: grip, protection, and navigation. Must-Have Gear Checklist Priority Gear Why You Need It Critical Trail shoes with aggressive lugs Prevents face-plants on loose terrain Critical GPS watch Tracks elevation and helps you not die Important Poles (collapsible) Save your knees on steep descents Important Hydration vest Hands-free water for long climbs Nice to have Gaiters Keeps rocks out of shoes The GPS Watch That Changes Everything We tested dozens. The Suunto Run sports watch wins for mountain runners who want precision without the bulk. Why it works: 36 grams — You won't notice it during 4-hour efforts Dual-band GPS — Tracks you accurately in deep canyons 20-hour battery — Outlasts your longest mountain days Altitude tracking — Shows real-time elevation gain Ghost Runner feature — Race your previous efforts The crown navigation beats touchscreens when you're sweating buckets. Plus, that AMOLED display stays readable in bright alpine sun. Part 4. Mountain Running Training Plan Building mountain legs takes 8-12 weeks of progressive overload. You can't rush this — tendons adapt slower than muscles. Week-by-Week Structure 1. Weeks 1-4: Base Building 2x weekly hill repeats (4-6 x 2 minutes) 1x long run with 500-800 feet elevation Keep effort at conversational pace 2. Weeks 5-8: Strength Phase Add power hiking intervals (10 minutes hard/5 easy) Increase long run to 1,500+ feet vertical Include one tempo climb weekly 3. Weeks 9-12: Peak Phase Back-to-back mountain days (Saturday/Sunday) Practice race pace on technical terrain Taper final week to 50% volume The Weekly Template That Works Day Workout Focus Monday Recovery run or rest Easy movement Tuesday Hill repeats (6-8x) Power development Wednesday Easy trail run Aerobic base Thursday Tempo climb (20-30 min) Lactate threshold Friday Rest or yoga Flexibility Saturday Long mountain run Endurance Sunday Easy recovery Active recovery   Critical mistake: Running every climb hard. Instead, use the 80/20 rule — 80% of your vertical should feel comfortable. Pro tip: Count steps during climbs. Aim for 180 steps per minute using shorter, quicker strides. It's counterintuitive but saves massive energy. Part 5. Safety Tips Every Mountain Runner Should Know Mountain running can go from amazing to emergency in seconds. Weather changes, ankle rolls, and getting lost aren't just possibilities — they're eventualities if you run mountains long enough. The Non-Negotiable Safety Rules Tell someone your route — Share your Strava plan or text a screenshot Start earlier than you think — Afternoon thunderstorms kill runners yearly Carry more water than needed — Dehydration hits harder at altitude Pack emergency calories — Bonking at 10,000 feet gets dangerous fast Download offline maps — Cell service vanishes above treeline Master the Downhill or Pay the Price Downhill running destroys more runners than climbs ever will. Your quads take 3x more impact running down than up. The technique that saves your legs: Quick feet — 180+ steps per minute minimum Stay perpendicular — Don't lean back (biggest mistake) Use your arms — They're balance wings, spread them wide Practice controlled falling — Gravity does the work, you just steer When it gets steep, try the "airplane arms" technique. Sounds ridiculous, works brilliantly. Arms out wide gives you 30% better balance on technical descents. Pro tip: Train downhills specifically. Find a 5-minute descent and repeat it 4-6 times. Your quads need eccentric loading practice, or race day becomes a sufferfest. Part 6. Famous Mountain Running Races & Events Want to test yourself against the best? These races separate weekend warriors from true mountain athletes. The Races That Define Mountain Running 1. UTMB (Ultra-Trail du Mont-Blanc) — France/Italy/Switzerland 106 miles, 32,000 feet of climbing The Super Bowl of mountain running Entry requires qualifying points 2. Hardrock 100 — Colorado, USA Average elevation: 11,000 feet Only 140 runners selected via lottery 48-hour cutoff for 33,000 feet of climbing 3. Sierre-Zinal — Switzerland "The Race of Five 4,000m Peaks" 19 miles that feel like 50 Fastest known time: under 2:30 4. Pikes Peak Marathon — Colorado, USA Start at 6,000 feet, summit at 14,115 feet The classic American mountain race Round-trip tests every skill Bucket List Events for Every Level Race Distance Vertical Gain Why It's Special Broken Arrow Skyrace (CA) 26K/52K 5,000/10,000 ft Olympic Valley views Mount Marathon (Alaska) 3.1 miles 3,000 ft Oldest US mountain race (1915) Dolomites Skyrace (Italy) 13 miles 6,000 ft Most technical terrain Zegama-Aizkorri (Spain) 26 miles 8,500 ft Party atmosphere   Final Words Mountain running transforms you. From that first brutal climb to flowing through technical terrain, you've learned it's about technique, preparation, and respect for the mountains. Every mountain runner needs reliable elevation tracking and GPS that won't fail in the backcountry. The Suunto Run gives you dual-band accuracy, a 20-hour battery, and Ghost Runner to race your PRs — all in a 36-gram package that won't weigh you down on those endless climbs.