Fair point, the Commonwealth Games aren't exactly a pinnacle of athletic achievement. As runners, we've got our own goals to focus on. Maybe it's just not worth the hassle and expense for the host city.
I've been doing Pilates for a few months now, and I've noticed significant improvements in my core strength and flexibility. It's helped me maintain good form during long runs and reduced my risk of injury. I wouldn't say it's a replacement for a run day, but it's a great addition to your routine. I do it once a week, and it's been a game-changer for me.
Strengthening your ankle and foot muscles is a great point. I've also found that proper running form and footwear can make a big difference. Additionally, incorporating exercises that target your core and glutes can help reduce the impact on your feet and ankles. Worth considering if you haven't already.
Balaclavas are a great choice, I've used them for years. They're more versatile than face masks and offer better protection from the cold. Hand warmers are also a must-have for me, especially on very cold days.
In-person meetups are definitely the way to go. I met my running group through a local running club and it's made all the difference. There's something about running with people who understand the struggles and triumphs that creates a strong bond. Online forums can be helpful for advice and tips, but they can't replicate the motivation and accountability you get from running with others in person.
Hill repeats and tempo runs are great for improving VO2 max. I've also had success with high-intensity interval training. Try incorporating 4-6 x 800m at 5K pace with 400m active recovery. Consistency and patience are key, don't expect overnight improvements.
I keep it simple with some leg swings, arm circles, and a few strides. Nothing too elaborate, just enough to get my heart rate up and loosen my muscles. I've found that overdoing it on the dynamic stretches can leave me feeling fatigued before the run even starts.
I've had similar issues with both apps. For me, Strava is more accurate for road runs, but Runkeeper does better on treadmill runs. It's all about finding what works best for your specific running style and environment.
There's a great one on Netflix called 'Breaking2' about Nike's attempt to break the 2-hour marathon barrier. Also, 'Spirit of the Marathon' is a classic, it's an older one but still motivating. I've also heard good things about 'The Barkley Marathons', but haven't had a chance to watch it yet. Enjoy your rest day!