Endurance Mindset · The Running Newsletter
👋 I'm Henri — certified running coach, exercise scientist, and runner. I've spent over a decade coaching endurance athletes across the US, Colombia, and Venezuela — from first-time 5K runners to advanced marathoners. Endurance Mindset is the science-based running newsletter built for runners who want to train smarter. Every week: real training science, practical application, and the most relevant news from the running world — no fluff. 🙏 Pray · Love · Run 🏃♂️ 🇻🇪 También en Español 🇻🇪 😉
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Your heart adapts in weeks. Your tendons don't 📋
Endurance Mindset · 🇺🇸 Home•Blog•News•Run With Us•Apply•Plans•Store 🌍 ¿Recibes esto en el idioma equivocado? Actualiza tus preferencias en el pie → Español 🇪🇸 👋🏻 Hey Reader! Friday September 18 · Beginners · Part 4 I've spent three editions answering the same question in my inbox: "Henri, I get the theory and the nutrition, but what does a complete plan look like from day 1?" Today I close the loop. The complete eight weeks, from zero experience to thirty minutes running without stopping. No...
READ POSTYour lungs are stealing blood from your legs 🫁
Endurance Mindset · 🇺🇸 Home•Blog•News•Run With Us•Apply•Plans•Store 🌍 ¿Recibes esto en el idioma equivocado? Actualiza tus preferencias en el pie → Español 🇪🇸 👋🏻 Hey Reader! Thursday September 17 · A to Z, special edition If you run in Denver, Boulder, Flagstaff or Albuquerque — or you've got a race at elevation this autumn — this email explains something almost nobody gets right. It isn't "the air is thinner". It's a specific, measurable mechanism, with concrete levers you can actually pull....
READ POSTChicago 4/7 🥤 8°C at the start, 21°C at the finish
Endurance Mindset · 🇺🇸 Home•Blog•News•Run With Us•Apply•Plans•Store 🌍 ¿Recibes esto en el idioma equivocado? Actualiza tus preferencias en el pie → Español 🇪🇸 👋🏻 Hey Reader! Wednesday September 16 · Chicago series · 4 of 7 This is where a lot of marathons get lost without the training being at fault. Today: what, how much and when. And above all — rehearsed in training, never improvised on the day. Sunday October 11 · 7:20 am 25 DAYS 🌡️ Why Chicago demands a different plan Every marathon has...
READ POSTThe runner who didn't run the race of the year 🎯
Endurance Mindset · 🇺🇸 Home•Blog•News•Run With Us•Apply•Plans•Store 🌍 ¿Recibes esto en el idioma equivocado? Actualiza tus preferencias en el pie → Español 🇪🇸 👋🏻 Hey Reader! Tuesday September 15 · Weekly edition Happy start of the week. Yesterday I entered the home stretch of my forties — now running version 4.9. And today's topic has a lot to do with that: when to stop following the plan to the letter. It sounds odd coming from a coach. But the goal of coaching isn't for you to depend on me...
READ POSTThe difference fits in one word: date 📅
Endurance Mindset · 🇺🇸 Home•Blog•News•Run With Us•Apply•Plans•Store 🌍 ¿Recibes esto en el idioma equivocado? Actualiza tus preferencias en el pie → Español 🇪🇸 👋🏻 Hey Reader! Saturday September 12 · Week close We're closing the week with the difference between running and training. And the difference fits in one word: date. The real problem "I want to run a marathon"doesn't tell your body what to doon Tuesday morning. 📅 It isn't a discipline problem Every season I get the same message: "I want...
READ POSTYou're not eating badly. You're eating too little 🍽️
Endurance Mindset · 🇺🇸 Home•Blog•News•Run With Us•Apply•Plans•Store 🌍 ¿Recibes esto en el idioma equivocado? Actualiza tus preferencias en el pie → Español 🇪🇸 👋🏻 Hey Reader! Friday September 11 · Beginners · Part 3 After so many days on marathons, Chicago and the autumn that's finally here, I think it's time to come back to basics. And it's been a while since I wrote about nutrition. No supplements, no complications. What to eat before running, what after, and why most beginners get it wrong...
READ POSTStart with the doctor's appointment, not the first long run
Endurance Mindset · 🇺🇸 Home•Blog•News•Run With Us•Apply•Plans•Store 🌍 ¿Recibes esto en el idioma equivocado? Actualiza tus preferencias en el pie → Español 🇪🇸 👋🏻 Hey Reader! Thursday September 10 Before today's topic, I want to pause for a moment. Medellín · September 6 Last Sunday, a 20-year-old runner named Juliana collapsed while running the 21 km at the Medellín Marathon. Mayor Federico Gutiérrez reported that she suffered a cardiac arrest. She received care on the course and was rushed...
READ POSTChicago 3/7 🎯 If you could only do one workout
Endurance Mindset · 🇺🇸 Home•Blog•News•Run With Us•Apply•Plans•Store 🌍 ¿Recibes esto en el idioma equivocado? Actualiza tus preferencias en el pie → Español 🇪🇸 👋🏻 Hey Reader! Wednesday September 9 · Chicago series · 3 of 7 Yesterday we covered running economy. Today, the session that trains it most between now and Chicago. If you could only do one quality workout before October 11, this would be it. Sunday October 11 · 7:20 am 32 DAYS 🎯 The most honest question I get "Henri, this week I could...
READ POSTSame VO2max, 3 minutes apart ⚙️
Endurance Mindset · 🇺🇸 Home•Blog•News•Run With Us•Apply•Plans•Store 🌍 ¿Recibes esto en el idioma equivocado? Actualiza tus preferencias en el pie → Español 🇪🇸 👋🏻 Hey Reader! Tuesday September 8 · Weekly edition Happy start of the week — and happy Labor Day hangover for those of us on this side. Today I've got a topic for the VO2max devotees. For anyone who checks that number on their watch like it's a verdict. Because two runners with the same VO2max can finish a marathon twenty minutes...
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