However, not all rest days are created equal, and there’s no one right routine that applies to every runner. Over time, you’ll find the right mix of recovery activities to help you feel your best on and off the pavement. We’ve outlined a few of our favorites to help you make the most of your day off.

1. Passive rest
   While an active recovery day involves light movement to improve blood flow and reduce soreness, passive recovery is just as it sounds—a true rest day where lounging is the goal. Both types of rest days have benefits, but your body and mind often know when a passive rest day is needed. If you feel burned out or just had a long run or hard race, build passive rest into your schedule.
2. Walking
   This low-impact activity is a favorite for a reason. A walk can reduce soreness and boost your circulation without taxing your system after a long run. It’s an easy and accessible way to stay in motion while keeping your recovery on track.
3. Breathwork
   A 2020 study found that runners who practiced daily breathwork saw increases in lung capacity and decreases in perceived exertion. On a psychological note, breathwork also activates your calming parasympathetic nervous system and sharpens your mental focus.
4. Cold plunge

   Every runner remembers their first ice bath. While intense in the moment, cold therapy can help reduce inflammation and ease soreness. A 2022 meta-analysis of cold water immersion studies found that cold therapy was superior to many other common recovery methods. Whether it’s a full plunge or just a cold shower, this ritual will feel like a reset for your post-run body.

5. Meditation

   Many runners harness the power of meditation when prepping for race day. Not only does it help you lock in and get into the training mindset, it also reduces pre-race anxiety and builds the mental endurance needed to push through tough moments. Sometimes a 5-minute reset is all you need.

6. Stretching

   You’re probably no stranger to post-run tightness in your lower back, hips, hamstrings, and calves. Keep a regular post-run stretch routine to stay on top of the soreness, prevent injuries, and improve your stride.

7. Mobility exercises

   Often confused with flexibility, mobility is all about improving the range of motion in your joints, not just lengthening muscles. Mobility work involves more dynamic, controlled movements that help you move better, feel better, and run more efficiently. It’s especially effective as part of a warmup before your run or as part of your rest day.

8. Your favorite hobbies

   Running is a mental game, so your brain deserves a break too. Doing your favorite activities that bring you joy will relieve stress and put you in the right space to tackle anything on the road ahead.

Want to try these activities for yourself? Try these rest day classes for runners on Alo Moves, the award-winning on-demand wellness platform. Join for free to access guided breathwork, cold plunge meditations, targeted stretch classes, and more.

The post The Runner’s Guide to Rest Day appeared first on The McCourt Foundation.

As a previous running shoe store employee who’s personally fit about a thousand people, and someone who has run 7 marathons and 88 half marathons, I know finding the right pair can be challenging. That’s why local running stores and experts are invaluable. If you have no idea where to start, consider going to a local running store. Running store employees see countless styles, brands, and foot types every day, so they understand what works and what doesn’t – but remember, no one knows your feet better than you do. Running shoes aren’t more expensive at running stores, so you can get the expertise and knowledge of a running store employee at the same price as the shoe is sold online.

If you’re training for an upcoming race—like the Los Angeles Marathon—it’s especially important to find shoes that will support you through the many miles of preparation. 

Keep in mind, there is no best running shoe. I can’t emphasize this enough. The best running shoe for you is different than your favorite influencer, best friend, or training partner. Everyone’s feet are different—even your left and right foot. 

Key Factors When Choosing Running Shoes 

Size (Length) 

Getting the right length is essential, especially for marathon training. Always leave about a thumb’s width between your longest toe and the end of the shoe. Did you know when you’re running long distances, your feet swell? Your feet are actually a different size before and after you start your long run. Getting this extra space allows for natural foot expansion and helps prevent blisters, black toenails, and general discomfort. Remember that your feet may change over time, so get measured regularly. The general rule of thumb is to get a running shoe 1/2 to 1 full size bigger than your casual shoes. Plus, like jeans, not all running shoes fit the same. A size 10 in one brand may be very different than a size 10 in another. 

Size (Width) 

Width is often overlooked but crucial. Shoes that are too narrow can lead to issues like bunions and holes in the pinkie-toe area. Many running stores carry wide and double-wide options, so don’t hesitate to try a wider fit if needed. More room is better than squeezing into a too-tight shoe. Wearing too narrow of a shoe can cause issues in your plantar fascia. Finally, many brands only widen the toebox, not the heel, of a running shoe. That way, you can avoid slipping. 

Heel Fit 

Your heel should feel secure yet comfortable. If your heel slips, try lacing to the top eyelet for a snug fit. Avoid shoes that feel tight around the heel; a little movement is normal, but discomfort here won’t improve with time. 

Feel 

Above all, the feel of the shoe matters. A myth that is passed around is the need to break in running shoes. You shouldn’t need to break in a running shoe at all, and it should be comfortable right from the start. Running stores often let you test the shoes on an in-store treadmill or even around the block. Those first steps can reveal if the fit is right. You should never leave the store with a running shoe that doesn’t already feel comfortable. Many stores also have a flexible exchange policy in case you need a second option. 

Conclusion: The Best Running Shoes for You 

With so many shoes to choose from, finding the right one can seem overwhelming. There’s no single “right” answer to finding the best running shoes; instead, focus on what feels good and keeps you injury-free through training and beyond. Whether it’s for daily runs or marathon prep, a good pair of shoes should support your feet, fit well, and feel great. 

Hollie Sick is a Los Angeles Marathon Ambassador and dedicated competitive runner living and working at Edwards Air Force Base in California. Her enthusiasm for running is evident in her participation in the Los Angeles Marathon, which she loves for its unparalleled crowd support. Hollie ran the 2024 California International Marathon in a time of 3:19 and has a goal of running a sub-3:15 at the Los Angeles Marathon in 2025. She enjoys spending her free time hiking, swimming, and exploring the outdoors. Plus maintaining her blog fueledbylolz.com that has everything from running shoe reviews, gear reviews, hikes, trail runs, training logs, and more. 

The post Finding the Right Running Shoe for You!   appeared first on The McCourt Foundation.

Both the 5K and 10K courses have changed a little from previous years (see the new course map here). You’ll see the start line has now moved very close to the finish line (the prior course started about a mile from the finish).

The 5K includes more time on Ocean Ave, going up gradually about 115 feet and then down the same. All downhill in the second half allows you to speed up at the end. It is a mostly unseen, slight up and down, but there is a difference.

For the 10K, the new start line means that instead of a climb at the first part of the race, you’ll go downhill to near the old start, then return.  The second turn-around on San Vicente – where there’s a slight hill – is now lower down (to 4th St. not 11th), meaning there are less total hills to climb (about 65 feet less).

Bottom line: these changes make both courses faster and easier.

With a few weeks to go, here are some other tips to consider when getting ready for race day:

• The course is all on road and mostly flat so training on pavement or track will be most efficient. Because there’s a slight increase in elevation towards the end of the race, make sure to include some long, steady inclines to at least one workout a week.
• September in Los Angeles is usually still very warm. The earlier 10K start time (7:30am) will be a little cooler but figure it’ll take most people 45 – 75 minutes to complete the race. The 5K starts at 9am but will be a much shorter race time. Remember: When the heat goes up, the pace goes down.  It takes more energy to cool your body on a hot day. Watch the weather leading up to race day but don’t obsess. Know how long you’ll be out there and what you want to wear/carry. Train with your race day outfit so you know it’s comfortable and weather appropriate.
• Finally, Santa Monica beach is steps away from the race. A quick dunk in the ocean after celebrating at the Finish Festival on the 3rd Street Promenade will be wonderful recovery. Bring your beach towel and flip flops and leave them in your car! (remember, there is no gear check at the Santa Monica Classic)

As you gear up for your next race, remember that the LA Road Runners (LARR) is here to support you every step of the way. Whether you’re training for the iconic Los Angeles Marathon or any of the exciting McCourt Foundation races, our premier training program offers comprehensive in-person training along with a wealth of free online resources—training plans, newsletters, and expert articles—to ensure you’re fully prepared for race day. Don’t miss out on this incredible opportunity to enhance your running journey; discover more about what LARR can do for you today! Click here for more information.

The post Getting Race Ready: Navigating the New Santa Monica Classic 10K & 5K Courses appeared first on The McCourt Foundation.