Runners are ready.

That was one of the biggest takeaways I had from being at The Run Show Boston this past weekend. I was there to do book signings with one of my partners, but because of my passion for sustainability and genuine belief that the future of road running is a world where most runners carry their own fuel, I had plenty of conversations with runners.

And it became very clear to myself and the team at HydraPak that runners are curious, are interested, and are excited to switch away from disposability (particularly with cups) and towards reusability. None of us like seeing millions (yes, in some races, literal millions) of cups on the street, although in some ways I do think it is one of the few moments in life we are confronted with the impact that we are having. We need that to help us take action.

Of course we don't know what the future will hold as far as what a different version of that scene looks like, but I do believe that 60-80% of us (yes, I say "us", I am part of the mass participation side of running now!) could carry our own cup for refilling or use our own bottles.

There are big benefits to both.

Carrying your own cup reduces the need for disposable cups to be ordered, and the more people that request refills at aid stations, the more the races will make changes to make that quicker and easier for runners to do. Fewer cups on the ground means less volunteers to clean it up, and the Speed Cup is incredibly easy to carry in your watch wristband, sports bra, waist band. It's not a hassle.

Carrying your own fuel in a handheld, belt, or vest (although FYI Boston does not allow vests) means you can have what you need on you, meaning you don’t have to rely on what they have to offer in the race, you can use what suits you best. For me, of course, it is Precison gels, chews, and PH 1000 electrolytes in my bottles!​

Other than maybe a refill or two (depending on how long your race is), you can run on through the aid stations. And handhelds in 2024 have come a loooonnnggg way. They are innovative and comfortable, not requiring you to have an achy hand from gripping like they did in the past. HydraPak has taken the industry light years ahead with that part too (and the speed cups we were handing out this weekend). And yes, you reduce your individual impact this way too.

This is such a simple way that we as runners can do our part, an example of how one person can inspire five, can inspire 50, can inspire 500. And that, my friends, is how change happens. That is how you can make my work be a million times easier!

It was clear this weekend that runners are excited and motivated to give it a go, but there is still a lot of fear from Race Directors and organizers to shift to this, and I get it. Water is the number one safety concern for a race organizer, and I am also a realist in that we will likely never be at 100% cupless, BUT, the more people that opt in to these small changes with big results, the more they can be convinced to cut back.

London marathon told me that 20% of runners carried their own hydration in the 2023 race, which is still an overall low number, but a really really solid start, and with your help, we can bring that number up. As it is probably clear by now, I believe in the products HydraPak makes to get us there (although notice this newsletter is not sponsored by then, I just believe it, truly), it doesn’t matter how you do it, but what matters is that you try.

So be curious at your next race. If it feels too scary to do it at a goal marathon, at least give it a go for your local upcoming races.

Be the change you wish to see, I believe in you.

This week on the Running For Real podcast...

Here's the official description:

Here's the official description:

Before he was “Ricky from St. Louis,” Ricky Hughes was rapper and music producer Ricky Rock. He was also caught up in a wild lifestyle that he knew he needed to escape. As part of his evolution to a new version of himself, he started distance running and founded the St. Louis Run Crew, for “all faces, paces, and laces.”

Here's the real deal:

I have a few friends in the running space who I genuinely believe are going to be the biggest game changers in our sport as we reflect back in ten years time. Many of them have been on the podcast, and today, I am excited for you to meet another one. Ricky has that kind of energy that just revs you up and makes you feel hopeful and excited about the future. Ricky is one of those friends who loves (and I mean genuinely loves) to celebrate the success of others. He doesn't see the world in the slices of pie version many do (you having a slice takes from my slice), but lives and breathes the version where we work together to make the pie bigger.

Watching St Louis Run Crew grow before my eyes over the past year has brought me immense joy, and I can’t wait to see where this friend of mine goes in the years to come. This will be one of those episodes where I bring you the leader first, and in years to come, you will see them inspiring everywhere.

Listen to Ricky here

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We are coming to the end of the aggressive "New Year, New You" messaging that I can't stand, but if you are looking to do something for yourself in the coming months, did you know we have training plans for races from one mile up to the marathon? Our plans are effort-based, which means you can use them over and over again, no matter what stage of life or training you are at. We have had many runners hit big PRs with them, yes, but my favorite thing about them is the relationship they will build between you and your body, how to learn to listen to it.

If you are in a hectic stage of life, check out our "Life Happens" plans. They are made for periods when running simply cannot be the priority, but you want to do the best you can.

Becoming a Sustainable Runner is on sale currently, if you have been holding off for a sale, but the audio book is what I have been hearing runners have been enjoying most. If you don't mind nine hours of my voice, that is ;)

Get the audio book here

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And if you're already read Becoming a Sustainable Runner, thank you, and I have a few more recommendations for you. You can find them here, on Shepherd.com, which is a great place to find suggestions of books on all different topics.
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Not a quote exactly, but watch this video. It's funny and sadly, true.​

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Thanks to our partner, Precision Fuel & Hydration

I have to admit, prior to last year, gels = gulp it down and get it over with, but when I hooked up with Precision last year, I could not believe how easy they went down, how much I genuinely enjoyed eating their gels, not just in the gel category, but in general. They taste good and sit well in my stomach.
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While looking back now, I can see that in my elite days I did not fuel enough during my runs, but what was most important back then and still is now, is a fuel I can trust. Precision is that for me, and if, like me, you don’t know how often or how much to take, they have a FREE planner for you to use, you can have a free consultation to ask all your nutrition related questions, and as a friend of mine, you can get 15% off, if you get yourself some gels and chews. Don't forget to grab some electrolytes when you do. I like PH 1000, but what you need will depend on you (so go use the planner above to help you figure out what you need).
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Get 15% off Precision Fuel and Hydration here

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Be kind to one another, yourself, and this beautiful planet of ours.

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Enjoying these? Why not forward to a friend who may enjoy. Encourage them to sign up and get these emails on a Monday too.

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