While it’s not quite summer yet, school vacation, road trips, and weekend getaways will be here to interrupt your training before you know it. Heck, due to a hectic work schedule, many of you reading this article don’t need...
Source: Wikimedia Commons In the article “Proper Running Form: Does Gravity Help You Run Faster?”, we considered the importance of hip extension in running and noted that in cases of runners with restricted mobility in the...
Simply running 26.2 miles is a daunting task, so the thought of trying to race a full marathon as fast as you can seems almost impossible – and probably a little crazy. It’s no surprise then that training for a marathon is...
Following last week’s article “Foot Types & Foot Wear,” I have had quite a few runners ask me the same question, with words to the effect of: “Ok, if the whole overpronation shoe model thing has no evidence, what the...
If you spend most of your day dreading your next big workout, you’re not alone. Most of the runners I coach, and I myself, have a tendency to fixate on the impending pain and struggle the next workout will bring. Fretting over...
“Always Evolve” – one of my favourite valedictions used by esteemed physical therapist and blogger Mike Scott, DPT at the end of posts in his weekly series “Educainment.” Running has certainly seen some evolution of...
I originally wrote this article for Competitor.com and the original can be found here. However, I felt this was such an important topic that I wanted to also share with the readers of this blog. Enjoy! When I first started working...
In last week’s article “How Does Cadence Affect Injury and Performance,” we saw how making a small change to one’s running mechanics can have a significant knock on effect elsewhere in the body. It is important that we...
Is it better to train by minutes or by tracking miles? It’s a question many runners ponder, but like almost everything in running, there isn’t a definitive answer. For some runners, training by time provides a more flexible...
Last week we began to look at elements of running form common to most successful running styles by considering the issue of overstriding, i.e. where initial contact of the front foot happens too far out in front of the body, creating...
Runners put a lot of thought and planning into their training schedule, and rightfully so. The right combination of recovery, hard workouts, mileage and long runs are the main factors to running a new personal best. However, an...
In last week’s article, Introduction To Running Biomechanics, we took a look at the individual components that make up a single stride, collectively referred to as the Gait Cycle. We considered two phases: the Stance Phase (during...
As the winter slowly begins to loosen it’s grasp, runners everywhere begin to set their new running goals for the spring, summer and fall. For many, setting personal records and getting healthy are at the top of their running...
It’s not uncommon for runners to get stuck at a plateau in the marathon, especially when your times start dipping under the 3-hour range. Unless you want to start living your life like an elite runner (and perhaps you already...
Greek tragedies and myths are fantastic pieces of literature. They possess a poetic literary style, are captivating stories, and tell tales of heroes we can revere. More importantly, Greek tragedies are written as covert life-lessons...
Last week we looked at the abnormally high incidence of exercise-induced asthma in runners and other endurance athletes. High volume endurance exercise exposes your lungs to a much greater amount of airborne irritants like pollen,...
If you’ve been running for a few years, you’ve probably encountered the term base training before. Perhaps you read about it in a magazine or someone in your running group mentioned it as a reason for their poor performance:...
A shortness of breath, a wheezing sound in your throat, or a tightness in your chest after you run—these are the classic signs of exercise-induced asthma, an inflammation of your airways which limits your ability to breathe...
As many of the popular Spring races quickly approach, the fear of another hotter-than-normal racing season is on the minds of many runners. In 2012, many of the largest and most prestigious races in the US were crippled by unseasonably...
Qualifying for the Boston Marathon is the pinnacle of running achievements for most runners. For some, race day is a time to celebrate that accomplishment and soak up all the sights, sounds, and experiences that make Boston so...
You’d probably be surprised to learn that as part of her training for the 2008 Beijing Olympics, Shalane Flanagan included copious amounts of circuit training work in addition to her running workouts. In fact, on hard workout...
In training theory, perhaps the two most agreed upon principles relate to training stimulus and specificity. Simply speaking, to improve, you need to continually introduce or adapt the body to new stimuli or stress. Moreover,...
One of the most difficult aspects of being a running coach is helping athletes set realistic goals. No one wants to be the person that tells a fellow runner their dream of qualifying for Boston probably won’t happen, or that...
How often do you really stretch your legs out? Ever since a large research study by the United States Track and Field demonstrated that pre-run stretching had no effect on injury rates,1 its popularity has been going downhill. Stretching...
The line between setting a new personal best and a near miss is often razor thin. A simple mistake, like running just a few seconds too slowly at any point during a race could change your primary energy system and spell disaster...
When it comes to your week-to-week training progression, there are a range of options. Some runners charge headlong into higher mileage and intensity, relying on their body to signal before an injury or complication develops. Others...
Last week, we posted two overtraining and low-energy availability related articles, and both highlighted the symptoms and methods for altering training and eating habits to avoid them. But what if the signs are subtle? How would...
Following a training schedule rarely goes 100 percent according to plan. You’ll miss days thanks to your boss unloading a huge project on you days before the deadline, your kids bringing home every strain of the cold and flu...
Whether it’s as traditional as pen and paper or using one of the myriad of fancy apps and websites, the benefits of keeping a training log are well-known to many experienced runners. Setting goals, tracking injuries, motivation...
Overtraining can be a real season-killer. When you push too hard in training and don’t recover enough, your workouts will begin to feel lackluster and you’ll be sapped of energy, even in your daily life. This week...
One of the best markers for defining pure running talent is the ability to break nine minutes in the two mile (or 3200 meters) in high school. Case in point: Every distance runner (steeplechase and up) on the 2012 Olympic team...
A thyroid disorder can be a vexing problem for a runner. The initial symptoms of a problem with thyroid hormone levels are quite vague, and even once it’s diagnosed, thyroid levels have to be closely monitored and managed...
While I’ve written before about why I prefer not to train and coach by heart rate, I have found that for assessing recovery and how the body is adapting to training it can be a great tool. Specifically, runners can measure their...
While properly recovering from a marathon and subsequently executing a full course of training prior to the next race is the optimal approach, it’s a reality that many runners find themselves with the daunting task of running...
Whether the desired outcome is general fitness, increased explosiveness and stride efficiency, or injury prevention, most runners understand the importance of adding strength training to their running schedule. However, despite...
A few weeks ago, we examined the benefits of aqua jogging for injured runners and provided some sample workouts to help keep you as fit as possible during time off. Unfortunately, not all runners are able to take advantage of...
What’s the issue with “proprietary systems” and “secret training methods”? Besides being absurd, it’s often that they try mold basic training principles to fit their system. For example. Outside...
Last week, we looked at some research on running while sick. Surprisingly, we found evidence that running when you’ve come down with a minor illness like a cold isn’t such a bad idea. In fact, it doesn’t seem to change the...
The 10k is a difficult race distance to master. If you’re a beginner, running twice as far as the more commonly run 5k is quite the challenge and requires doubling your training efforts. For experienced runners, the 10k is a...
Very rare and special is the athlete that does not get nervous prior to a competition. Nerves can even be a good thing. Being a little nervous means you care about your performance, and you put in a lot of hard training to prepare. However,...
“All that running will wreck your knees.” Pretty much every runner has heard this one at least once (inevitably from a nonrunner). It’s common enough to have become something of a cliché, but is there any truth to it? In...
I spend a lot of time participating in message boards, interacting with my own community of runners, and answering training questions. As such, I’ve heard almost every running myth and training falsehood you could imagine. In...
Last week, we looked at how your aerobic fitness declines after you take some time off from running. While of interest to runners taking a break after a marathon or those afflicted with an injury, healthy runners in training fortunately...
While the half marathon distance doesn’t strike fear into the hearts of runners like a marathon does, it’s still a daunting challenge for the beginner and experienced runner alike. For faster runners, racing on the edge of...
It’s easy to get so caught up in the numbers on the Garmin, the readings from a heart rate monitor, and physiological concepts like VO2max and lactate threshold that we forget running, at it’s core, is about you versus yourself....
Taking time away from running is never a great prospect to a serious runner. Not only does it remove one of the more enjoyable daily activities from your schedule, but there’s also the concern of losing fitness. This week, we’ll...
The long run is a staple in almost every runners weekly training schedule. It doesn’t matter if you’re training for the 5k or the marathon, more than likely, you have at least one day designated as your long run day each week. However,...
One thing that’s nearly ubiquitous among recreational runners at health clubs and on the roads is an iPod or mp3 player strapped to their arm. Most of these folks probably just use them as a distraction, especially if they don’t...
With autumn already upon us, many runners are looking ahead to their final races of the year. While there’s usually a lull in road races in the late fall and early winter, there are nevertheless many races near Halloween, Thanksgiving,...
With just over 45,000 finishers each year, the New York City Marathon is the largest marathon in the world. It’s also one of the most difficult courses of the Major Marathons. With deceptively hilly bridges, a tough finish through...
Perhaps one of the biggest mistakes marathon runners make is not taking enough rest after finishing their goal race, especially if they’ve been consistently training for months on end. Understandably, for a dedicated runner,...
Tough Mudders, Zombie Runs, and Paint Runs are quickly becoming popular amongst both serious and beginner runners alike. In 2012, Tough Mudder has conducted 35 events in the US, Canada, UK, and Australia with more than 500,000...
With the rise of the big-city marathon, more and more runners are traveling to other states and even other countries to race. Dealing with changing time zones right before a competition used to be a problem only for top athletes,...
The Marine Corps Marathon is one of the most inspiring, scenic, and well-supported marathons in the US. When you have America’s finest service members passing out water and energy gels, you can be sure things are getting...
Last week, we saw how the time of day can affect your performance. Because of the way your body’s core temperature is modulated over the course of each 24-hour day, athletic performance appears to be enhanced in the late afternoon...
Most runners tend to feel sluggish when they run early in the morning and more “snappy” in the afternoon or evening. But how big is this effect? Are your morning runs listless because you just rolled out of bed, or is there...
No matter how hard you train, how much you pray to the weather gods, or how thoroughly you prepare, if you race frequently, you’re going to experience a day when nothing goes right. It’s easy to plan the perfect race strategy,...
The Chicago Marathon is one of the largest and most exciting marathons in the world. With over 45,000 runners, hundreds of thousands of spectators, and a pancake-flat course, it is also one of the fastest courses in the world....
A common saying among veteran and elite marathoners is that “the marathon taper is harder than the training itself.” When you’ve achieved a level of fitness where you’re no longer worried about your ability to complete...
I’ve been fortunate to be a runner for more than half my life (albeit I am still pretty young) and had the opportunity to train with some of the best running groups and athletes in the US. Likewise, I’ve had the amazing opportunity...
Hitting the weight room is a foreign concept to many distance runners. Old fears about becoming a hulking, muscle-bound back-of-the-packer are to blame for many runners avoiding weights. Even some exceptionally famous coaches...
In one of my all-time favorite movies Office Space, Jennifer Aniston’s character Joanna is chastised for only wearing the bare minimum amount of flare. When confronted about her decision to wear only fifteen pieces of flare,...
Two weeks ago, we looked at when and how cold-water immersion, or ice-bathing, can be useful in training. Through a combination of hydrostatic pressure and cooling from the low-temperature water, ice baths seem to aid recovery...
For runners who don’t live in the Eastern Sierras or in the hills of Colorado, altitude training is a tactic normally associated with elite athletes and Olympians. However, many runners face training or racing at altitude at...
One of the most important functions of muscles and tendons in running is to store energy. Much like a pogo stick, your body can store energy from impact and release it to propel your body forward. A large proportion of your propulsive...
Runners tend to think of training in isolated blocks: 16 weeks of training for this marathon, 12 weeks of training for the upcoming 5k. However, training doesn’t occur in neat little segments like we have a habit of thinking....
While the fall racing season may seem like a lifetime away, especially when you haven’t had a chance to fully enjoy your summer vacation yet, if you managed to nab a spot at your fall marathon of choice, the time to begin...
The short answer to whether fitness programs like P90x, Insanity or CrossFit will make you a better runner is NO. However, as many experienced athletes know, training theory isn’t black and white and there is never a simple...
There’s a lot of fuss in the running world about lactate. Or, depending on who you ask, lactic acid. It’s been blamed for fatigue, soreness, overtraining, and probably more, but until recently, the phenomenon of lactate accumulation...
Focusing your training and having a specific, measurable plan of action is essential if you want to conquer your racing goes. Very few runners are successful when they blindly cobble together workouts, especially in the last few...
“Bonking” in a marathon is a miserable experience. Bonking, or “hitting the wall” as it is also known, is a well-known phenomena among marathon and ultramarathon runners which occurs when your body runs out of sugar to...
As a beginner runner, training vernacular can sometimes make your head spin. Head out on a run with your local running club or pick up the latest issue of Competitor magazine and your head is immediately filled with words such...
The popularity of various research topics ebbs and flows in the annals of exercise physiology. Right now, the hot topics are how footwear and biomechanics can affect injury risk and performance. In years past, the focus has been...
I go to my local community center to lift and stretch out almost every day. Even in the spring and summer, there are always at least a few people pounding away on the treadmill. I can’t help but wonder, “With such beautiful...
As training theory continues to evolve, coaches and exercise scientists are continuing to uncover more effective and efficient ways to train and get results at long distance racing. In particular, coaches now understand the importance...
Planning the perfect training schedule is always a delicate balance between doing what is “fun” (ripping 200 meter repeats, 24-hour relays with friends, and racing every weekend) with the optimal physiological adaptations...
Sleep. Almost all runners need more of it, but very few are able to get the optimal number of hours every night. Running publications routinely publish articles on the importance of sleep, so it’s no surprise that runners understand...
Every runner deals with the reality of getting hurt, being sick, or just missing time away from training – it’s an unfortunate reality of a sport that requires countless miles and difficult, repetitive training. While...
Last week we looked at some of the science about running up and down hills. This week, we’ll be returning to the subject of hills but with a more biomechanically-oriented perspective. It’s important not only to know when and...
One of the the things that has shocked me the most as a coach is how quickly the most runners want to jump back into hard training after a marathon. Whenever I look at a training schedule from a runner who is not an elite, the...
Unless you confine your competitions to the track, hills are a fact of life for every runner. Obviously, running up a hill takes more energy than running over flat ground, and running down a hill saves energy, but today we’re...
Before you can get on the track and start hammering the anaerobic intervals and short races looking for PR’s, you need to build your fitness so you can get the most out of those lung searing intervals. This cycle of training...
Trust. It’s an often overlooked concept when coaches and runners think about training and racing. Unfortunately, trusting your training plan, your fitness, and even yourself is as critical in running as it is in the relationship...
One way to help beginner runners grasp important training theories is to use analogies or relate concepts to other sports they can understand or played as kids. One aspect of training that I find to be particularly difficult for...
It is my position that when you are in the specific phase of marathon training, you are not really trying to improve your overall fitness. Rather, you’re trying to shape and mold your general fitness to the specific demands...
// // // ]]> Qualifying for the Boston Marathon in 2013 just got a little bit harder than previous years. In addition to dropping the qualifying standards by 5 minutes and eliminating the 59 second grace time, the registration...
This week I’m demonstrating a couple of the better training weeks I have put together. They also didn’t really go anywhere. This was supposed to be a base phase for a big fall half marathon or marathon. I was carrying...
With the record heat forecasted for this year’s Boston Marathon many runners are rightfully beginning to panic and look for any tips, tricks and strategies they can implement to run well in the face of oppressive conditions. ...
A runner who is scared to race – sounds like an amusing anecdote one might read in a children’s book. However, if you’ve been in the sport long enough, you’ve undoubtedly had a running friend who was scared to race,...
As promised, this week elite training article includes some of the full training around the 5k-specific workout series that we discussed in last week’s article. As you look through this cycle, I would like you to keep a few...
Distance runners are near legendary for their aversion to strength training, and for good reason. Many successful coaches and athletes in the past made a point to avoid strength training. The philosophical debate over the place...
In this week’s view into elite training, I’m doing something a little different. Rather then look at a couple of weeks of complete training, I have pulled out a progressive set of 5k-specific workout runs that take place over...
Most marathoners think the race is over once they cross the finish line. All the hard work and the mental nervousness will cease to exist as soon as they are wrapped in that mylar blanket. Unfortunately, if you’re an experienced...
Dusting off a pair of racing shoes is a common ritual for serious road runners at the start of the spring. If you did most of your races last year in your regular training shoes, you might be wondering about the advantages and...
In this week’s glimpse inside the training of an elite runner, I want to discuss the theory and practice of supercompensation training. More specifically, putting in massive amounts of training fora short period of time and...
Believe it or not, racing is a skill; and, just like a basketball player practices by shooting free throws, you can become a better racer and improve your performance by brushing up on your racing tactics. By nature, our bodies...
It was nearly eighty degrees in Minneapolis yesterday. Beautiful weather if you’re just enjoying a walk, but downright sweltering if you are trying to get a run in. Temperatures were much the same in the rest of the country:...
The marathon taper is perhaps one of the most nerve-wracking parts of marathon training and often the time you find yourself questioning your fitness and training the most. Therefore, I thought it would be helpful to show you...
Most runners are somewhat familiar with the term Yasso 800′s, a workout that supposedly predicts marathon finishing time from a session of 10 x 800 meters with equal time rest between each 800. However, as a running coach...
In two previous articles, I’ve discussed the importance of breaking free of your Garmin dependency and three reasons not to train with a heart rate monitor. Reading both articles may make it seem like I am harsh critic of...
The last twelve months have not been kind for Haile Gebrselassie. The 38-year-old Ethiopian, hailed by many as the greatest long-distance runner of all time, had to drop out of the Berlin marathon because of an asthma attack,...
Background This is two weeks from my build up to the 2008 USA Olympic Trials marathon held on November 3, 2007. Perhaps someday I’ll write an article about why a race called the 2008 Olympic Marathon Trials was held in...
In the previous few articles I’ve posted about my training as an elite runner, I’ve primarily exhibited specific training concepts within 2 week training blocks. So far, I’ve felt this to be a great way to demonstrate...
The anticipated physical torture of marathon training is enough to keep most sane people away from training for the vaunted 26.2 mile distance. However, what most non-marathoners don’t realize is that the mental anguish...
In this week’s glimpse inside the training of an elite runner, I am going to show you a two week 10k specific block of training. In past articles, we’ve discussed the theoretical background behind the need to train...
The potential benefits of training with a heart rate monitor have been so ubiquitously espoused in running magazines that many runners feel it’s an absolute necessity to train by heart rate. Heart rate monitors can keep...
Have you ever had a perfect marathon training cycle and made breakthroughs in all your workouts times, only to find that your workout fitness doesn’t seem to translate to a similar performance on race day? Don’t worry,...
In one of my previous articles, I outlined how you can incorporate shorter, more “fun-oriented” races into your schedule while still keeping the integrity of your training plan intact. If you read the article, you...
In my last post about my training, I detailed a productive two-week marathon cycle where I was training well and recovering from the workouts – despite the high mileage. This week, I want to share a two-week cycle of training...
It’s the question all runners want to know – “how long will it be before I see the benefits from my workout?” Unfortunately, like most aspects of running and training, there isn’t a quick and easy...
Besides talent, perhaps the biggest difference between the way elite runners approach their training compared to us mere mortals is in the amount of racing they do as part of their important training segments. Elite runners often...
The day before a race is an important day and full of decisions that can affect your performance – both positively and negatively. You’ve got to fuel properly, not tire your legs by walking around at the expo, and...
One of the hardest parts about constructing a great training plan is trying to figure out how all the pieces of the puzzle fit together. For each week or training cycle, we have a myriad of possible workouts to choose from –...
Is running on a treadmill the same as running outside? It’s a common question and despite conflicting opinions, scientific research has shown that running on the treadmill is roughly the same as running outside if you make...
Your coaches here are RunnersConnect are always looking for that extra edge to help push you to the next level and beyond. We turn your training logs inside out and are always on the lookout for new research and any tidbit that...
The first step to improving is almost always identifying your strengths and weaknesses. Whether it be preparing for a job interview or improving your 5k PR by 30 seconds, identifying the areas that need the most work allows you...
If you’ve spent enough time at your running club’s favorite watering hole, or happened to ease drop on a conversation between veteran runners, you’ve probably heard the concept of running twice per day. Runners...
When you’re vying for a top ten finish at a major marathon or your most recent results determine if you can put food on the table, it’s easy to understand why wearing racing flats is a no-brainer. But can wearing racing flats...
Analyzing metrics in the workplace is a familiar concept. Whether it be counting the visitors to a website, calculating the number of widgets sold, or measuring levels of employee satisfaction, we all have metrics in our daily...
As marathons continually increase in size and more and more runners choose to run destination marathons, the planning and logistics the last week before a marathon are becoming increasingly important. To reduce pre race nerves...
Marathon participation around the world is booming. According to the most recent data from MarathonGuide.com, participation in marathons grew nearly 10% from 2008 to 2009, which resulted in a record 468,000 finishers in 2009....
I’m always on the lookout for good analogies to explain how training works, especially for less scientifically based training concepts. Recently, a trip to the financial planner lead me to open my first retirement account (yup,...
Just like there are many ways to skin a cat, there are many ways to formulate the perfect training plan. The trick is finding that critical balance of workouts, recovery, and training paces that work for your body and your particular...
My college coach began each cross country season with an impassioned speech that helped lay the groundwork for our upcoming season and remind us of the little things we needed to do each day to be successful. His principal advice,...
Perhaps one of the most underrated components of a great race is priming the body to run fast by executing a proper warm-up. Getting the muscles loose, the neuromuscular system firing on all cylinders, and the body prepared to...
Recovering from a marathon is a critical component to a perfect training plan that runners often neglect. Unfortunately, if you don’t properly recover from your marathon, you’ll increase you injury risk and limit your...
Finding yourself stuck in a slump happens to every athlete at least once in their career. Heck, the Boston Red Sox just capped off one of the most infamous slumps in sports history. It doesn’t matter if your slump is physical...
If you grew up in the 80′s and early 90′s, as I did, or maybe just watched a lot of Saturday morning cartoons with your children, you probably caught a few episodes of GI Joe. At the end of every episode, a member of the GI...
Tempo intervals are simply tempo runs that are broken into bite-size intervals to help you run longer at your threshold pace, or as an opportunity to run faster than you would for a normal tempo run. On your training schedule,...
In the last few years, GPS watches have completely revolutionized the way runners train. I’m not old by any means, but I still recall doing many of my training runs in high school, college, and even as a professional on roads...
Whether you encounter hills in training or on the race course, fighting gravity can quickly become an epic struggle both mentally and physically. However, running hills doesn’t have to ruin your workout or race. By maintaining...
Tapering. It might be one of the most feared words in a runner’s vocabulary, right next to patience and rest. After months of long miles and lung busting intervals, finding the right balance of sharpening and rest to hit...
As runners, we’re always looking for that extra edge in training to make us faster and more consistent on the race course. Understandably, most of our efforts to improve are geared towards the physical – lowering lactate...
Breaking the speed limit in a car is illegal, and if I had it my way as a coach, it would be illegal in running workouts, too. In a runner’s mind faster is always better, and any run that is longer or harder than prescribed...
For both beginners and advanced runners alike, improving running form and technique is one of the most asked questions I get as a running coach. Unfortunately, it’s also one of the most complex and variable components of...
Learning to properly pace yourself during a race is one of the most critical skills a runner can develop. To maximize your potential on race day, you need to become a master at pacing yourself and learning to feel the disparity...
The marathon is unlike any other race distance. To run to your potential, you need to ensure that your training plan is focused on the specific demands of the 26.2 mile distance, which includes elements such as fuel conservation...
Long runs for the marathon are a staple of every training plan – no doubt about it. To prepare optimally for the marathon distance, it’s critical that you train for the specific demands of the race. If you want to...
Improving your lactate threshold is one of the most efficient ways to train yourself to run faster at any distance over 10k. Luckily for runners, we have more than one way to improve your lactate threshold, so you don’t...
You’ve followed the training, then you’ve practiced your nutrition strategy, you’ve completed the long runs, you’ve put together the perfect taper, and you’re ready for success on race day. The last missing piece is...
Lactate threshold is a term than is commonly used in training vernacular, but has most runners more confused than a high school kid in calculus class. I’m not going to lie, the complexities of lactate threshold, or lactate...
*Note: Remember to enter time as h:mm:ss. So, a 2 hour marathon time would look like: 2:00:00 Warm-up You should arrive at the race about 60 minutes (or more) prior to the start time. This will allow you to settle down, find...
*Note: Remember to enter time as h:mm:ss. So, a 42 minute 10k time would look like: 0:42:00 Warm-up for a 10k You should arrive at the race about 60 minutes (or more) prior to the start time. This will allow you to settle down,...
*Note: Remember to enter time as h:mm:ss. So, a 23 minute 5k time would look like: 0:23:00 Warm-up for a 5k You should arrive at the race about 60 minutes (or more) prior to the start time. This will allow you to settle down,...
You’ve followed the training, then you’ve practiced your nutrition strategy, you’ve completed the long runs, you’ve put together the perfect taper, and you’re ready for success on race day. The last missing piece is...
It’s common for runners to get nervous before their big goal race. Who wouldn’t? You’ve run countless miles, toiled in the hot summer sun, shivered in freezing winds, and hit lung-busting intervals until your head was spinning....
Most runners know the benefits of the long run when training for the marathon or half marathon distance. However, what most marathoners don’t realize that they don’t need to run for longer than 20 miles in their marathon training....
As I discussed in one my earlier posts, I believe strongly that to improve your running, you need to train to the specific demands of the race. For example, if you’ve read my articles on marathon training, than you know that...
The main purpose for many of the workouts on your training schedule are to simulate the specific demands of your race in as many ways as possible. This can include the mental demands, training specific energy systems, simulating...
One of the most misunderstood aspects of distance running is the race itself. What most runners don’t realize is that racing is a skill. It’s a skill you can teach yourself and a skill you can practice, just like hitting a...
This post wraps up my summer long series of marathon and half marathon training and race strategy. If you’ve followed the blog, then you’ve practiced your nutrition strategy, you’ve completed the long runs, you’ve put...
Running a marathon or half marathon in the rain, cold, or heat isn’t an exciting thought. However, you can’t change the weather, so the best strategy is to be prepared. The following is a brief list of some innovative...
You’ve pushed through tired legs on your long runs; hit the track for speed workouts until your shoes were soaked with sweat; and recorded enough miles to put your car to shame. With three weeks to go until the big race, all...
I like using analogies. They help me explain complicated physiological processes to runners in a way that not only helps them understand the science behind what they’re doing, but also makes it practical. So, I think the best...
From elites to first time 5k runners, almost everyone knows it is important to get some sort of long run into their training plan every week or two. However, the long run has the potential to be more than just time on your feet...
One of the questions I get asked most often, from both new and experienced runners alike, is what to doing the rest period between hard interval repeats. Do you stand around, walk for a bit, or just keep right on running? It’s...
When designing running workouts, a coach can manipulate three elements of the training plan to elicit certain physiological adaptations. These three elements are: (1) the time or distance of the interval; (2) the speed or pace...
While no one would argue that a good diet and a reasonable training schedule are invaluable in preventing injuries, there’s a surprising amount of controversy regarding the role of stretching. Some people swear by it, while...
Steady runs, or steady state runs as some literature refers to them, are a great way to build aerobic strength, which is the foundation for your best performances from 5k to the marathon. Simply speaking, I define steady runs...
Warming up properly for your workouts will help you stay injury-free and is the easiest way to improve your race times at shorter races like the 5k or 10k . The warm-up is an important part of any workout, and one of the most...
What are Strides? Strides are 20 to 35 second sprints at your mile race pace, or roughly 85 to 95% effort. Typically, they are assigned to a running schedule after an easy recovery run or before a big workout or race. Strides...
This will be the last of my heart rate training articles, but not the last of me discussing the training concept, especially if you have questions. This article will focus on the caveats to heart rate training and special issues...
In my previous post on how to calculate your heart rate, I detailed the process of finding your maximum and resting heart rates. Now, you’ve got those numbers all figured out, but how do they apply to your running? Basically,...
So, you’ve decided to try your hand at heart rate training to help monitor your effort level while running. You’ve got the heart rate monitor, you’ve got the passion, now what do all those numbers mean? It’s actually simpler...
In one of my earlier posts I discussed the difference between aerobic and anaerobic training and the effect each can have on your performance. While I made some general claims about the importance of running aerobically, I think...
The marathon is a demanding event that requires training on tired legs and implementing workouts that simulate the fatigue and soreness you will experience during the latter stages of the race. For almost all other race distances,...
After a lot of research and experimentation on myself, I believe inserting short hill sprints into the training of the athletes I coach has had a tremendous benefit on their overall fitness and speed. Specifically, I will have...
