Tempo Run Toolkit: What Most Runners Don’t Know

Boundaries, limits, run clowns and battery free lactic acid sensors

TLDR because… aint nobody got time for it.

• 🗺️ Respecting Boundaries & Limits

• ⌚️ Tempo Runs: Everything you need to know about them

• 🔬 Run Science: New battery-free lactic-acid sensors are a game changer for tech geeks

• 🤡 Don’t Be[at] A Clown

But if you do have time, please take 4.92 minutes to enjoy the below.

Boundaries & Limits

They have different functions.

Think about your running routine. The training schedule is your boundary. You can push close to it and flirt with those mileage markers without risking total burnout. The electrified third rail, though—that's your limit. Cross it, and you're done like game over done.

Boundaries let us innovate and thrive. Your weekly mileage, your tempo runs, your rest days—all these show where the safe zones are. Sure, go ahead, dance on the edge, challenge those boundaries every once in a while. Upper and lower thresholds. Left and right restrictions. That's why they are there.

But limits? Limits are different. Limits are the endgame, the danger zone, the thing you steer clear of.

Some runners don’t like boundaries or at least forget about them. They dream of a training plan with no pace goals and no recovery days. They want to train for a marathon in six weeks with no training before, run their best time by 45 minutes and beat all their friends. The problem with ignoring boundaries is that limits will sneak up on you. And then, boom, you’re injured, crying the same song as most runners, “well, when you run, you get injured”.

You don't always have to stay inside the box, but your strides strengthen when you know where the edges are.

This was loosely adapted from Seth Godin's "Boundaries & Limits" post.

⌚️ Tempo runs are confusing: Everything you need to know to crush your next race

The what, why, when and how of tempo runs. Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard running). I'll go deep into how tempo runs will transform your running efficiency, mental resilience, and overall fitness from 5k fun runners to marathon and even ultra-runners.

What is a Tempo Run?

Tempo runs find the sweet spot in your training— they are challenging-ish yet not overwhelming. They are usually the runs that most beginner and even intermediate runners naturally fall into with their gait and stride. This type of run targets a pace that is sustainably hard: tough enough to push your limits but controlled enough to finish feeling strong. According to running coach Mike Trees, a tempo run is a pace you can maintain and still feel capable of continuing for another 10-15 minutes afterwards.

If you are advanced and want to think in terms of threshold and know yourself quite well, this is right at or slightly below your threshold of running all out for 60 minutes. I don't do an all-out 60-minute race at any time in my training or ever in my life, so I like the effort-based definition along with a few parameters that I'll touch on later in this post. This balance is key as it builds endurance and speed without leading to excessive fatigue.

Listen, watch and read the rest about tempo runs here.

🔬New Battery-Free Lactic Acid Sensor

🤓 Nerd Alert: Speaking of tempo runs and lactate - no more finger pricks!

The new sensor developed by scientists at the University of Bath allows for real-time lactic acid monitoring without the need for batteries or reference electrodes. This technology, using a graphene foam electrode, could be integrated into smartwatches, potentially eliminating the need for finger pricks for certain measurements. The sensor detects lactic acid levels through changes in electrical signals when lactate binds to it, making it a convenient and less invasive option for continuous monitoring in sports and medical applications.

Why This Matters:

1. It’s cheaper, lasts longer, and is easier to shrink down compared to the old enzyme-based sensors

2. Works anywhere, even if you're off the grid

3. Lets you monitor lactic acid levels more often and less invasively (no more finger pricks!)

For Amateur Runners, the Future Looks Bright:

1. Easier lactic acid checks during training and races, helping you fine-tune your performance

2. Could be built into wearables, giving you real-time data without the battery hassle

3. Helps you understand your lactate threshold better, so you can get more personalized training

4. Makes it simpler to spot overtraining or health issues related to high lactic acid.

This tech could make advanced physiological data more accessible, helping all amateur runners train and race smarter and safer. Hopefully, this will piggyback on what Supersapiens tried to do but couldn’t make the business model work.

Find out more about these battery-free lactic acid sensors.

🦶🏼Foot Strength Exercises

Feet and shoes/sneakers are pretty much the only things that touch the ground when you run. The hype on sneakers is real because, well, everyone loves shoes. But caring for your feet and strengthening them? Yeah… that’s where most runners tend to give zero effs. Then you wake up in your sixties (or earlier), and you have all these knee, hip and back issues along with toes that are slightly deformed and have zero mobility.

Let’s avoid that future foot dystopia by strengthening them now with the below five-foot strength workouts from the video.

Why It's Important

Strong and mobile feet are essential for overall body health. They serve as the foundation for your body, and weak feet can negatively impact the rest of your body, including the hips, core, and posture. Ensuring your feet are strong and flexible can prevent injuries and improve your ability to perform various physical activities.

How to Do It

Start with toe presses: push your toes flat into the ground without curling, hold for 6-7 seconds, and repeat 4-5 times. Then, spread your toes apart and bring them back together for 10-15 reps. After that, do the flexion-extension wave: pretend you're gripping a ball with your toes, point your foot down, then reverse it; do this 5 times.

Then you can mix in some toe and heel walking. For toe walking, get on the balls of your feet and walk back and forth for 20 seconds, repeating 6-8 times. For heel walking, just stroll on your heels with your toes pulled up for 20 seconds, also 6-8 times. Do these on a comfy surface and split them into morning and evening sessions. It’s only 5-7 minutes total, so no excuses.

PS - In case you missed it, I did a deep dive on the importance of feet and shoes when you age here.

🤡 Don’t Be[at] A Clown

A runner named John was participating in a marathon and was nearing the end of the race. As he approached the finish line, he noticed a man dressed as a clown running just ahead of him. Determined not to be beaten by someone in a costume, John summoned all his remaining energy and sprinted past the clown, crossing the finish line first.

Feeling proud of himself, John turned to the clown and said, "I'm glad I beat you. I just couldn't bear the thought of losing to a clown."

The clown looked at him, confused, and replied, "What do you mean? I'm just on my way to a children's party. The marathon finished an hour ago!"