March 2023 - Running With Joe

Preventing Chafing on Long Distance Runs

Long distance running can be an incredibly rewarding and exhilarating experience, but it also comes with its fair share of challenges. One common issue many runners face is chafing, a painful skin irritation caused by friction during extended periods of exercise. In this post, we will explore some effective tips and strategies to help you avoid chafing and enjoy a more comfortable running experience.

During my two last half marathons in Barcelona and Cyprus, I experienced firsthand the painful effects of chafing. Despite my preparation, I found myself struggling with discomfort and irritation during these races, which hampered my overall performance. Learning from these experiences, I’ve since incorporated the above tips into my training routine, resulting in significant improvements in my comfort and enjoyment during long distance runs. Sharing these strategies with fellow runners can help you avoid similar setbacks and enhance your running experience.

Choose the right clothing

Selecting moisture-wicking, seamless, and snug-fitting clothes is crucial for reducing friction and preventing chafing. Synthetic materials like polyester and nylon can help keep your skin dry, while flat or minimal seams reduce the risk of irritation. Ensure your running attire fits well, as loose clothing can bunch up and cause friction, while overly tight garments may dig into your skin.

Apply lubricants

Applying a lubricant, such as petroleum jelly or specialized anti-chafing products, can significantly decrease friction between your skin and clothing. Apply the lubricant to common chafing areas, including inner thighs, underarms, and nipples. Reapply as needed during your run, especially if you’re sweating heavily or running in wet conditions.

Stay dry

Excess moisture from sweat or rain can exacerbate chafing. Use moisture-wicking clothing, as mentioned earlier, and consider applying talcum or anti-chafing powders to help keep your skin dry. Additionally, if you’re running in wet weather, wear a light, water-resistant jacket to protect yourself from the elements.

Use proper running form

Maintaining proper running form can help reduce friction between your thighs and other body parts. Focus on keeping your upper body relaxed and your stride smooth, with your feet landing directly beneath your hips. Avoid overstriding, as this can cause your thighs to rub together more frequently

Build up your mileage gradually

Rapidly increasing your running distance can increase the likelihood of chafing, as your skin may not have time to adapt to the increased friction. Gradually build up your mileage to give your body time to adjust and minimize the risk of chafing.

Take care of your skin

Keeping your skin healthy and hydrated can help reduce the risk of chafing. After each run, clean and moisturize your skin to promote healing and maintain its natural protective barrier. If you do experience chafing, treat the affected area with an over-the-counter hydrocortisone cream and avoid running until the skin has healed.

Chafing doesn’t have to be an inevitable part of long distance running. By taking a few proactive measures, such as wearing appropriate clothing, applying lubricants, and maintaining proper running form, you can significantly reduce the risk of chafing and enjoy a more comfortable and enjoyable running experience. Happy running!

Training & injury prevention

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Week 4: Barcelona Marathon Training

Blog / Joe / barcelona, trainning-plan

Last week marked the end of my 4-week microcycle training for the Barcelona Marathon on March 19th. It was a challenging but rewarding month, and I’m feeling good about my preparation for the upcoming race. This past week was particularly important because I had just run the half marathon in Cyprus the previous weekend, so I had to take it a little easier to allow for proper recovery.

Monday:

Rest or cross-train (yoga, cycling, etc.)

Tuesday:

Rest Day

Wednesday:

Thursday:

Friday:

Rest or cross-train (yoga, cycling, etc.)

Saturday:

Rest day

Sunday (race day):

Marathon!

race line of Barcelona Marathon — I’m ready for the race

Throughout the week, I made sure to focus on getting enough rest, staying hydrated, and fueling my body with nutritious foods. I also spent some time visualizing myself running the marathon and feeling strong and confident.

As I prepare for the Barcelona Marathon, I have a few tips and reminders that I’d like to share with fellow runners. First and foremost, make sure to stick to your training plan and don’t try to do too much too soon. It’s also important to pay attention to your body and adjust your training if needed.

Race day can be stressful, so it’s important to stay calm and focused. I like to break the race down into smaller parts and focus on each segment at a time. Remember to pace yourself and not to start too fast. Hydration and nutrition are also critical during the race, so make sure to drink plenty of fluids and fuel your body with energy gels or other snacks.

Finally, remember to enjoy the experience! Running a marathon is a significant accomplishment, and it’s important to take in the sights and sounds of the race and appreciate the hard work that went into getting there. I’m looking forward to the Barcelona Marathon and can’t wait to see what the day brings!

Related running in Spain

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Race Review: Cyprus Half Marathon

Blog, Race Reviews / Joe / races, reviews

Review: Cyrpus marThis weekend, I ran the 25th Cyprus Half Marathon as part of my training for the upcoming Barcelona Marathon, and I have to say it was a unique experience. The race was well-organized, with water stations every 3km. However, the course was a bit monotonous with multiple turnarounds, some hills, and running in the middle of nowhere. Nevertheless, the race was worth it as it provided an opportunity to explore a new country and its culture. There were around 3,000 runners, and I managed to improve my time by 2 minutes compared to my previous half marathon in Barcelona, despite being around 8kg overweight. Overall, I would recommend this race to anyone looking to combine a holiday with a half marathon experience.

The starting line of the Cyprus half marathon is located at the ancient castle, a highly touristic and beautiful location in the city. The stunning views of the Mediterranean Sea, combined with the castle’s unique architecture, make it a perfect backdrop for the beginning of the race. It’s a great way to experience the local culture and history of Cyprus while also participating in a challenging athletic event. The energy and excitement at the starting line are palpable, and runners are sure to feel motivated and inspired to tackle the course ahead.

I ran the Cyprus half marathon wearing the Hoka One One Carbon X3, and it was an amazing experience. The shoes felt incredibly comfortable and light on my feet, and the cushioning provided just the right amount of support for the long-distance run. The Carbon X3 has a unique carbon fiber plate that helps with propulsion, which made a noticeable difference in my running stride. Overall, I was impressed with the shoes’ performance and would highly recommend them to any serious runner looking for a competitive edge.

Despite the monotony of the course, the temperature was ideal with a strong wind that didn’t hinder the race. The course had a few uphill sections, but nothing too difficult. However, I wouldn’t recommend it to those who are looking to set a personal best due to the many turns and lack of variety in the terrain. Overall, it’s a great race for those who want to experience the beautiful scenery of Cyprus and enjoy a well-organized event.

Cyprus, is a small island country located in the Eastern Mediterranean. It is the third-largest island in the Mediterranean Sea and is known for its beautiful beaches, ancient ruins, and rich history. Cyprus has been inhabited since prehistoric times, and has been influenced by many different cultures throughout its history, including Greek, Roman, Byzantine, and Ottoman.

Today, Cyprus is a popular tourist destination, attracting millions of visitors each year. It has a warm, Mediterranean climate, with hot summers and mild winters, making it an ideal place for outdoor activities like running, hiking, and swimming. The island is also famous for its delicious cuisine, which features a blend of Greek, Turkish, and Middle Eastern flavors.

Race & marathon reviews

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Week 3 marathon training micro cycle

Blog / Joe / trainning-plan

During week 1 of my marathon training, I focused on building a solid base with easy runs and strength training. In week 2, I increased my mileage and added some tempo runs to challenge myself. And now, I’m excited to put my training to the test by running the Cyprus half marathon this weekend, I can’t wait to see what this weekend’s race has in store and to soak up the energy and excitement of the running community. This race will not only allow me to enjoy the beauty of the city, but also serve as a long run to prepare for the upcoming Barcelona marathon. I’m feeling confident and ready to tackle the distance, and I can’t wait to see what the rest of my training has in store for me.

schedule about week 3 of marathon training micro cycle

Week 3 of the marathon training micro cycle is crucial in maintaining the progress made in the previous weeks. The focus should be on building endurance, increasing mileage, and improving overall fitness. Here’s a suggested plan for Week 3:

Monday:

Rest day or cross-training day. Consider doing a low-impact activity such as yoga or swimming to keep active while giving your muscles a break.

Tuesday:

Warm up with a 10-minute walk, then run 8km at a comfortable pace.
Finish with a 10-minute cool down walk.

Wednesday:

Rest day

Thursday:

Warm up with a 10-minute walk, then do a 8km run at a comfortable pace.
Finish with a 10-minute cool down walk.

Friday:

Rest day or active recovery day. Take a gentle yoga class or do some stretching to help your muscles recover.

Saturday:

Rest day or active recovery day. Take a gentle yoga class or do some stretching to help your muscles recover.

Sunday:

Long run day. Aim to run 18-22 km at a comfortable pace, or longer if you feel up to it.
Finish with a 10-minute cool down walk.

Remember to stay hydrated and fuel your body with nutritious foods. Don’t forget to listen to your body and adjust the plan as needed to avoid injury or burnout. This is my week 3 of my Barcelona marathon training micro cycle!

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Ciutadella Park: Running in Barcelona

Blog / Joe / barcelona, tips

If you’re a runner looking for a place to exercise in Barcelona, Ciutadella Park should be at the top of your list. This beautiful green space is located in the heart of the city and offers runners a peaceful, picturesque environment for their workout. The park is filled with lush greenery, tranquil ponds, and scenic paths that make it an ideal place for runners of all skill levels.

One of the standout features of Ciutadella Park is its size. With over 70 hectares of land, there’s plenty of space for runners to explore and find their perfect route. You can take a leisurely jog along the shaded paths, or challenge yourself with a more intense workout on the hilly terrain. Whatever your running style, you’re sure to find a path that fits your needs.

If you’re looking for a place to run during the winter months and stop to run on a treadmill, Ciutadella Park offers a great alternative to running outdoors in the colder weather. With its sheltered paths, scenic views, and abundance of natural beauty, the park provides an ideal escape from the harsh elements of winter. So, whether you’re a seasoned runner or just starting out, Ciutadella Park is the perfect place to get your run in, even during the winter months.

The park is also well-maintained, making it a safe and enjoyable place to run. You’ll find plenty of benches and water fountains along the way, so you can take a break or hydrate as needed. And if you’re looking for a more structured workout, there are several fitness stations located throughout the park where you can do bodyweight exercises and other strength-training moves.

The lap inside the Ciutadella Park measures 1.31km, making it an ideal destination for runners looking to get in a solid workout. While the park can be busy on weekends, the well-maintained paths and lush greenery provide a breathtaking and serene setting for runners of all levels, from seasoned veterans to those just starting out. Whether you’re looking to push your limits or simply enjoy a leisurely run, Ciutadella Park has everything you need for a successful workout.

Arc de Triomf

Ciutadella Park is also conveniently located near one of Barcelona’s most iconic landmarks, the Arc de Triomf. This makes it a great option for runners who want to take a break from their workout and explore the city. Whether you want to stop and admire the stunning architecture of the Arc de Triomf, or you want to continue exploring other parts of the city, the park’s central location makes it an ideal starting point for your adventures in Barcelona.

Cascada del Parque de la Ciudadela

The Cascada del Parque de la Ciudadela, also known as the Park’s waterfall, is a popular attraction within Ciutadella Park. This stunning waterfall is surrounded by lush greenery and provides a peaceful escape from the bustling city. Visitors can relax and enjoy the tranquil sound of the waterfall as they take in the natural beauty of the park. The cascading water adds an extra element of serenity to the already peaceful environment, making it a must-visit spot for anyone visiting the park.

Picture of the cascading waterfalls in Ciutadella Park, surrounded by lush greenery and flowers

The Barcelona Zoo

Located within Ciutadella Park, is a popular destination for families and animal lovers. Visitors can see a wide range of species from all over the world, including elephants, lions, monkeys, and penguins. The Zoo, with its stunning environment, diverse animal collection, and focus on conservation, is a must-visit for nature and wildlife enthusiasts. It also works to protect endangered species and educate visitors about the importance of preserving wildlife. Additionally, the Zoo offers interactive exhibits, animal shows, and educational programs, making it a fun and educational experience for all ages. Whether you’re a local resident or just visiting the city, the Barcelona Zoo is a great way to spend a day exploring the beauty of nature and learning about the world’s amazing wildlife.

The Zoo of Barcelona

Attractions and Amenities in Ciutadella Park

The statue dedicated to Jaume Garriga I Miquel. This statue is a beautiful piece of art that adds to the ciutadella park already stunning scenery — Statue dedicated to Jaume Garriga I Miquel on Ciutadela Park

Ciutadella Park is a historic public park located in the heart of Barcelona, Spain. The park boasts a variety of attractions and activities for visitors to enjoy, including a large lake, several fountains, and a boating area where visitors can rent small boats. There is also a large grassy area perfect for picnics, sunbathing, and other outdoor activities.

The park also features several museums and galleries, including the Catalan Parliament, the Zoological Museum, and the Museum of Natural Sciences. There is also a bandstand that hosts concerts and performances throughout the year, as well as a playground for children. The park also has several restaurants and cafes, making it an ideal place to relax and have a bite to eat after a run. Additionally, a large fountain surrounded by lush greenery and beautiful flower gardens stands at the center of the park. Overall, Ciutadella Park offers runners and visitors a peaceful escape from the bustling city, and a chance to enjoy the beauty and history of Barcelona.

Picture of lush green trees in Ciutadella Park, Barcelona, providing shade and a peaceful environment for visitors

Another advantage of running in Ciutadella Park is its location. It’s situated in the heart of the city, making it easy to get to from most parts of Barcelona. Whether you’re a local resident or just visiting, you can easily make your way to the park for a morning or evening run.

Related: best running routes in Alicante.

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Performance with Fartlek Training

Blog / Joe / trainning-plan

Fartlek is a type of training method used in running and other endurance sports. It is a Swedish word that means “speed play.” Fartlek training involves alternating periods of intense exercise with periods of recovery or rest. This type of training helps to improve endurance, speed, and overall fitness. Fartlek training is typically performed by runners and is a popular method used to improve performance in races. It is a versatile training method that can be customized to the individual needs and goals of each runner. Fartlek training is a great way to add variety to a running routine and challenge the body in new ways, leading to improvements in overall fitness and performance.

The benefits of using a fartlek trainer for runners

A fartlek trainer is a valuable tool for runners looking to improve their performance and take their training to the next level. One of the main benefits is that it allows runners to incorporate intervals into their workouts, which can improve their speed and endurance. By incorporating short bursts of high-intensity effort into their runs, runners can push themselves to their limits and build the strength and stamina they need to perform at their best.

Another benefit of using a fartlek trainer is that it helps runners to avoid boredom and monotony in their training. Running can become repetitive and monotonous, especially for those who have been training for a long time. A fartlek trainer can add variety and excitement to a runner’s routine, helping to keep them motivated and engaged in their training. Additionally, by allowing runners to mix up their pace and intensity, a fartlek trainer can help to prevent overuse injuries and reduce the risk of burnout. Whether you’re a beginner or an experienced runner, incorporating a fartlek trainer into your training regimen can help you to reach your goals and improve your overall performance.

An athlete running on a trail during a Fartlek training session, incorporating bursts of speed and varied terrain for a challenging workout

How to incorporate fartlek training into your running routine

Incorporating fartlek training into your running routine can help you improve your overall fitness and performance as a runner. Fartlek training is a form of interval training that involves alternating periods of high-intensity exercise with periods of low-intensity or rest. To incorporate this type of training into your routine, follow these steps:

Start with a warm-up: Begin your workout with a slow jog or dynamic stretching to get your muscles warmed up.
Set the pace: Decide on the length of your high-intensity intervals and the length of your low-intensity or rest periods. You can start with 30-second sprints and 90-second jogs, and gradually increase the length of each interval as you progress.
Get creative: the training can be performed on any terrain, so don’t be afraid to mix it up and try new routes. This will keep your workout interesting and challenging.
Gradually increase intensity: As you get more comfortable with fartlek training, gradually increase the intensity of your high-intensity intervals. This will help you build endurance and improve your overall fitness.
End with a cool-down: After your workout, finish with a slow jog or stretching to help your muscles cool down and reduce the risk of injury.

By incorporating fartlek training into your running routine, you can take your fitness to the next level and achieve your running goals.

The science behind fartlek training and its impact on endurance and speed

Fartlek training, also known as “speed play,” is a type of running workout that incorporates short bursts of high-intensity intervals with periods of recovery. This type of training has become popular among runners because it offers a wide range of benefits for both endurance and speed.

The concept of high-intensity interval training (HIIT) roots the science behind fartlek training. This type of workout alternates between periods of high-intensity exercise and recovery, allowing runners to push themselves to their limits while also allowing their bodies to recover. By doing so, runners can improve their endurance, speed, and overall fitness.

Additionally, research has shown that fartlek training can increase the production of human growth hormone, which is responsible for promoting the growth and repair of muscle tissue. This makes fartlek training an effective way to increase strength, endurance, and speed, all while improving cardiovascular health.

The benefits for injury prevention

Fartlek training is a type of interval training that involves alternating periods of high-intensity running with periods of recovery or low-intensity running. This type of training is highly beneficial for runners as it helps to improve endurance, speed, and overall performance. Adding this kind of training on routines for marathons or half-marathons could be an excellent choice.

One of the key benefits of using a fartlek trainer for runners is that it can help to prevent injury. By alternating periods of high-intensity running with periods of recovery, the body is able to build strength and resilience, reducing the risk of injury from overuse or repetitive stress. Additionally, fartlek training helps to improve running form and technique, which can also help to prevent injury. By incorporating fartlek training into your running routine, you can build a strong and healthy body that is less prone to injury and better able to withstand the demands of running.

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Cyprus Marathon and Half-marathon

Blog / Joe / races

So, I’m ramping up my training for the Barcelona Marathon and this weekend I’m taking on the logicomcyprusmarathon. This race is going to be a test for me because I hear the terrain is hilly and can be challenging. If you’re planning to run the Cyprus Marathon and Half-Marathon, make sure you incorporate hill training into your preparation, so you’re ready for the course.

The Cyprus Marathon and Half-Marathon takes place on the beautiful island of Cyprus and offers a unique and challenging course for runners of all levels. The route takes runners through historic landmarks and stunning scenery, including the Pafos Castle and the Mediterranean Sea. Whether you’re looking for a personal best time or just a memorable running experience, the Cyprus Marathon is a must-do event.

In addition to the full marathon, the event also offers a half-marathon and a 10K race. This provides options for runners of different abilities, so that everyone can participate in this exciting event.

The Logicom Cyprus Marathon is known for its well-organized and supportive atmosphere, with plenty of aid stations and cheering spectators along the route. The event also offers a post-race party, where runners can celebrate their achievement with music and food.

If you’re looking for a new and exciting marathon experience, consider adding the Cyprus Marathon to your list of races to run. It’s a great opportunity to explore the beautiful island of Cyprus while also challenging yourself as a runner.

What’s included in the entry:

Technical Running T-shirt by RONHILL
Technical Running Socks by HILLY (for Marathoners)
Race Number, Micro-Chip Timing and Pins
Draw-string bag and luggage label
Ice Power Gel sachets
Grenade Oreo Protein Bar
Maurten GEL100 (for Marathoners)
Lucozade
Voucher of 20 euros from 361°
Voucher 20% from Holland & Barrett

On the Course:

Pacers (for Marathon & Half-Marathon)
Fluid Stations every 3km (Water every 3km and Electrolytes & Sponges every 6km)
Electronic Split Timing & Photographers
Toilet facilities
Bananas
Maurten GEL100 (for Marathoners)
Medical and Ambulance support
Live Tracking

At the Finish:

Medal for all finishers
Trophies for Men’s and Women’s age group winners (except the 5km Fun Run)
Water, electrolytes and fruit
Beer for all participants
Post-race physiotherapy care/advice by Ice Power
Bag storage service from DHL (except the 5km Fun Run)
Live Results & Photographers

The prices for Marathon are in €65 and for Half Marathon right now are in €50

One important thing to keep in mind when participating in the Cyprus Marathon and Half-Marathon is the weather. The event takes place in March, which can have unpredictable weather. Some years the weather is sunny and warm, but other years it can be rainy and windy. It’s important to check the weather forecast before the race and pack accordingly.

Another important aspect to consider is the terrain of the course. The Cyprus Marathon and Half-Marathon route is known for being challenging due to its hilly terrain. Runners should prepare accordingly and train on hills prior to the race.

Despite the challenging terrain and weather, the Cyprus Marathon and Half-Marathon is a great event for runners looking for a unique and memorable race experience. With stunning scenery and a supportive atmosphere, it’s a race that should be on every runner’s bucket list.

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