New sporting goals for the season? Take part in Barilla Protein+'s No Penne No Gain challenge on Strava

Back to school, the real starting line of the season

September is the real deal. It marks the start of the sporting year for clubs and sports associations everywhere. Unlike New Year's resolutions, it has staying power. For most runners, it's when the decision is made to get serious again. Summer has settled one thing for everyone: holidays are great, but pinning on a race bib is better. Now it's time to talk goals and training plans, whether that's a 5K, a half marathon or a marathon.

Those running Berlin Marathon are probably glad they stuck to a summer training block while their friends sipped cocktails on the beach. Their hard work will soon pay off beneath the Brandenburg Gate. Nothing comes for free... For everyone else, a few weeks off have given both body and mind a chance to recover. Now it's time to put that fresh energy and renewed focus to work and start training again.

Barilla Protein+'s No Penne No Gain challenge is the perfect way to get back into running

First piece of advice: don't rely too heavily on motivation. It can disappear as quickly as it arrives. Barilla, however, can help with the first goal of the season. For one month, the brand is running the No Penne No Gain challenge by Barilla Protein+. The challenge is to complete and record at least 20 minutes of activity on Strava on 10 days, consecutive or otherwise, whatever your level or sport. And because recovery matters just as much as training, Barilla Protein+ will reward participants through a prize draw, with prizes including adidas running shoes and Barilla Protein+ products.

© Barilla

© Barilla

A gradual plan to build a solid foundation

If you want to follow a structured plan while taking part in the No Penne No Gain Challenge, you can. And the good news is that you don't need Jimmy Gressier's training plan to get back into it. We'll spare you the 180 km weeks and the physiologically easy runs at 3:20/km. Three or four sessions a week are more than enough to get things moving again, as long as you build progressively over three to four weeks. So don't overdo it. That's the classic back-to-school trap: too hard, too fast, too soon. Accept that you've lost some fitness and don't try to make up for everything at once: volume, speed, a healthier routine and so on. And don't compare yourself with your friends on Strava... Even if the sessions feel manageable, be careful not to run them in the red or ramp up your volume too quickly. That's the quickest way to build up residual fatigue and put yourself at risk of injury before the season has even started. Running is a game of patience. More experienced runners know it well: a few weeks are enough to rebuild a solid base and get back to your previous level.

A comeback easy run at an easy aerobic pace. The goal here is consistency, not pace: create a gentle cardiovascular and mechanical stimulus without chasing speed. It's the session you can do without overthinking it, and it often accounts for 70 to 80% of a runner's training.

A short hill session or light intervals. Rather than jumping straight back into hard interval work, choose short, moderate efforts to reacquaint your body with a faster rhythm without piling on too much muscular fatigue. A good comeback option is 8 x 1 minute at 10K pace or 12 x 2 minutes at half-marathon pace, with 1 minute of jogging recovery between repetitions.

A long run, but keep it sensible. Between 50 minutes and 1 hour, at a pace slightly quicker than an easy aerobic run. The aim is to get your legs used to spending more time on the move without targeting a specific distance. Your mileage will naturally increase as the season progresses.

Why protein matters in a runner's diet

Getting back to training also means putting nutrition back at the centre of the plan. Summer often comes with a few excesses, which is perfectly understandable. But from September onwards, it can be useful to return to a healthier routine. That often means cutting back on barbecues and drinks, so you'll need some serious mental strength during the first few weeks. Just don't swing too far the other way. The point isn't to deprive yourself. We know that carbohydrates remain the number-one priority for endurance athletes: they are the body's main source of energy during exercise. Eating enough carbs is a foundation that shouldn't be overlooked before training. But another nutrient deserves particular attention when you're getting back into it: protein.

Protein is still too often associated with weight training and gaining mass. Yet recent scientific literature paints a very different picture for endurance sports. A meta-analysis published in 2024 involving 28 randomized trials and 373 athletes set out to measure the real effect of increased protein intake on sports performance. Overall, no significant improvement was observed. But when endurance disciplines were considered separately, the effect of protein became statistically significant, particularly for muscle glycogen levels, the runner's energy reserves. The most interesting point is methodological: protocols combining protein and carbohydrates showed a significant benefit for endurance performance, whereas a high-protein intake without carbohydrates did not produce the same effect.

When you're returning to training, your body is rebuilding: muscle tissue is being loaded again, recovery needs to be optimised and eating habits need to be re-established after a summer that may have added a few extra pounds. Combining protein and carbohydrates on your plate is therefore a smart move for athletes, and a genuine way to get back on solid ground.

© Barilla

Increase your protein intake with Barilla Protein+

Eating protein is one thing. Eating enough of it is the harder part. For runners getting back into a routine, the Barilla Protein+ range makes life easier: it's a simple way to increase your protein intake without complicating meals or adding to already packed schedules filled with work, school and training. For athletes, that also means you don't need to be a contestant on Top Chef to eat well.

The clear label and simple recipes are major advantages. The products contain just two ingredients: carefully selected durum wheat semolina and pea protein, for 100% plant-based fortification. The bronze-die process preserves the distinctive rough texture of Barilla's new range. The authentic taste is still there, this time with extra protein. What more could you ask for?

➜ Find all the information about the Barilla Protein+ range on the official Barilla.com website.

➜ To access the challenge, visit: https://strava.app.link/no-penne-no-gain-by-barilla-protein