January 23, 2020
Running faster is not necessarily achievable through more miles, but these 3 ways to help you get better at running without running will help you run more efficiently, so you can become a great runner, without getting injured by running more.

Neuromuscular Fitness: The Secret To Improving Your Pace

Most runners are aware that in order to improve distance running performance, weekly mileage needs to increase. Research supports this: in the 2007 study ‘Training Characteristics of Qualifiers for the U.S. Olympic Marathon Trials’, exercise physiologist... 

January 16, 2020
I hate running on the treadmill, but in the winter, some days we just have to get on with it. How to know which days to brave the cold, and which days to deal with the monotony. Also some helpful running tips for winter running. Great post!

3 Reasons You Need to Run on the Treadmill this Winter

y this time of year, there’s no denying it—winter is here to stay. Like me, you probably groaned when you had to dig out your winter running gear from the back of your closet. Sure, you could gear up and run outside every day over the winter if... 

January 6, 2020

Getting Started With Running: The 4 Most Common Mistakes

Seasoned runners make it look easy, but the truth of the matter is that as experienced runners we’ve all made the same mistakes. It’s called learning by experience. Unfortunately, many beginning runners are hampered from a lack of information.... 

December 10, 2019

How Lactic Acid Works for Runners

Have you ever been running a race or workout, feeling strong, running faster than you ever have before, and you start to think about how great it is going to feel when you cross that finish line with your big PR? But suddenly your body starts to shut... 

December 4, 2019

The 5 Recovery Mistakes You’re Making That Are Hampering Your Recovery From Hard Workouts

Recovery is one of the most important elements of training. In fact, I’d argue it’s even more important than the hard workouts you do. Without recovery, training is just wasted time with no opportunity to actually improve. It’s no wonder then that... 

November 19, 2019

Why You Don’t Need to Train Faster to Run Faster

Sensational headline, I know. It likely belongs on the cover of a magazine being sold at the checkout line at a grocery store, but bear with me because it’s actually quite true. You see, one of the most difficult concepts to master as a runner is that... 

November 11, 2019
Performance is impaired when it’s too cold. We tell you how much and provide 7 helpful tips to keep you warm and ready to race your best in any temperature.

How Running in the Cold Impacts Race Performance

Winter is already upon us, and many runners are looking ahead to their final races of the year before some down time. There are still a number of Turkey Trots for Thanksgiving, Christmas Day runs, and New Year’s Day races with good competition and... 

How to Adjust Running Workouts for Older Runners

Last week I wrote an article on how to re-think your perception of training theory or workout ideas when you think you’re too slow for them to apply to you. Continuing on that theme of common questions we get about overall training, I want to address... 

October 31, 2019

3 Reasons the Sauna May Be Your Secret Weapon to Improved Performance

When most of us think of the sauna, we imagine sitting in spa and relaxing. It’s not often we connect using a sauna with improving our running performance. However, strategically using the sauna in your gym may actually be a secret weapon you can... 

October 28, 2019

How to Apply any Training Theory (even if you think you’re too slow)

Have you ever been reading an article about an innovative new workout or a novel approach to training and suddenly thought to yourself, “eh, this doesn’t apply to me, I’m too slow”? If you’re anything like the runners who... 

October 21, 2019

Are you doing the right workouts? 4 exercises you think are effective but aren’t

Not all training is created equal. Let me rephrase that…While some types of runs, workouts, routines and exercises can be very effective, they may not help you become a better runner or help you improve for your next race. This is why selecting the... 

October 11, 2019
Don't have a race goal this season? Just running to lose weight, get fit or fill the time between races? Here are 6 reasons your training plan should still include speed workouts (and 3 sample workouts to help you plan)

Should Your Training Plan Include Speed Work If You’re Not Training For a Race?

One thing that keeps me excited about coaching after all these years is that every runner I work with has different goals. Some are training for their first race, others are qualifying for Boston, and many are using running as a way to stay fit or get... 

October 2, 2019
If you want to run fast and feel good while doing it, you need to eat the right foods to fuel your run (and avoid stomach upset). This article explains how and why.

What to Eat Before a Run

What should I eat before I run? It’s an age-old question faced by many runners both new to the sport and those who have been training seriously and are looking to fine tune their training diet. While you won’t find one specific super food... 

September 23, 2019

Increasing Mileage: How to get faster without getting hurt

One of the oldest gems of wisdom among runners is that more mileage is better for your performance. But, perhaps equally old wisdom holds that more mileage also increases your risk of getting hurt—especially if you pile on a lot of mileage all at once. But... 

September 16, 2019

5 Keys for all Beginner Runners

Seasoned runners make it look easy, but the truth of the matter is that starting a running routine is hard work. Beginning runners have a lot of distance to cover until their new endeavor becomes habitual. In the miles between, it takes persistence, dedication... 

September 9, 2019

Are Watches and Pods that Measure Bio-Mechanics Accurate? Can They Help Prevent Injuries?

It wasn’t so long ago that the only “wearable tech” you needed for training was a digital stopwatch. Now, GPS is practically mandatory if you want to get accurate splits during your workouts and races. On top of that, there’s a slew of new wearable... 

September 2, 2019

When to Work On Weight Loss

So, you’ve decided you want to lose weight. It could be form esthetic reasons, general health, or even to run faster. All are great reasons to start eating healthier and losing unnecessary pounds. But, if you also want to ensure that your training... 

August 19, 2019

Treadmills vs Outdoor Running: Here’s what the latest science says

Cold weather, high humidity, or a busy schedule can force your running workout indoors. The treadmill is a common fixture at gyms everywhere, but how, if at all, should you adjust your workouts when running on a treadmill? Is the treadmill harder or easier... 

August 12, 2019

Generation UCAN: Will It Benefit Your Running Performance?

Traditional sports drinks are pretty simple: sugar, water, some electrolytes, and a bit of flavoring is all you need to make one. Since sports performance is a big market, there’s no shortage of companies with their own unique take on sports drinks.... 

August 5, 2019

Should You Reduce Caffeine Consumption Before Your Race

Caffeine is the most widely-used performance enhancer in all of sport—with about 90% of the world’s population consuming caffeine on a daily basis, it’s a nearly universal part of the human diet, and its benefits on endurance performance are well-established. When... 

July 22, 2019

Should You Become a Fat Adapted Runner

Training isn’t the only part of Ultra or Marathon Racing you need to concern yourself with. In fact, the nutritional component can be as, if not more important, if you don’t get it right. That said, there’s an emerging trend among ultra... 

July 15, 2019

Why Losing Too Much Weight is BAD for Your Running

The first thing we need to discuss when it comes to Ideal Race Weight is that losing weight won’t always result in an increase and performance. Moreover, losing too much weight will have a negative impact on performance. But why? Basically, this... 

Probiotic Supplements for Runners: The Definitive Guide

One of the most exciting frontiers in medical research is on the gut microbiome, the population of “good bacteria” inside your body that are linked to everything from gastrointestinal health to the function of your immune system. Supplements that... 

July 1, 2019

Ketones for Runners: Can they boost performance and enhance recovery?

If you took a class on nutrition, the very first thing you would learn is that there are three sources of calories: carbohydrates, fat, and protein. As all runners know, carbohydrates are the primary fuel if you want to run fast. But there’s a problem... 

June 10, 2019

How to Recover from a Half Marathon

The most critical element to half marathon success is recovery. Yes, as crazy as that sounds, it’s correct. Without recovery, all your hard workouts simply wear you down and don’t allow your body to adapt to the stimuli of hard workouts and miles... 

January 16, 2019
January 10, 2019
January 8, 2019
New ultra runner questions answered: Ultra marathon training for beginners can be overwhelming, and it can be hard to know where to start. This is a very helpful guide, especially as there are no real good training plans for ultramarathons.

Best Training Advice for a New Ultramarathon Runner

There are very few ‘ultra marathon training plans for beginners’ around for ultramarathon runners and there’s a reason for that. There are so many variables involved that it’s impossible to come up with a ‘one size fits all’ plan. When you’re... 

January 5, 2019
December 26, 2018
November 29, 2018
November 15, 2018
November 10, 2018
November 3, 2018
November 2, 2018
October 17, 2018
October 12, 2018
October 11, 2018

Walnut Artichoke Pesto Salad

Nutrition Facts Walnut Artichoke Pesto Salad Amount Per Serving Calories 216 Calories from Fat 162 ... 

Gingerbread Truffles

Nutrition Facts Gingerbread Truffles Amount Per Serving Calories 162 Calories from Fat 72 % Daily... 

Healthy Banana Blueberry Bread

Nutrition Facts Healthy Banana Blueberry Bread Amount Per Serving Calories 337 Calories from Fat 18 ... 

White Bean and Kale Chili

[recipe] Nutrition Facts White Bean and Kale Chili Amount Per Serving Calories 438 Calories from Fat 27 ... 

October 10, 2018

Demo Recipe

Use this section to add comments about the dish. It could be something personal – like why you like it, how you discovered it, when you use it. It could also be general, like…Chicken and Sweet Potato Stew is a cozy dinner to cozy up with after... 

October 8, 2018

How to Run Slow with Proper Form and Technique

If you’re a long-time reader, then you know how frequently we discuss the topic of taking your easy days slow; and if you’re new to the site or need a refresher, here’s a great article on why we believe running slow is so important and... 

April 9, 2018

Do Custom Training Plans Work Better Than Basic Plans?

A few weeks ago I published a post with the data on the success rate of basic training plans. I held off on publishing the data of our own custom training plans because I wanted the focus to be on the analysis of the basic plan data and not appear like... 

April 2, 2018

Why the Training Between Your Goal Race Might Be More Important Than Your Actual Race Training

There’s a common theme I’ve seen emerge the last couple of years with runners I’ve talked to. Simply put, it’s neglecting the training in the months between goal races. It could be “taking a break during the cold winter months”... 

March 26, 2018

Why Basic Running Training Plans Don’t Work

Today marks a somewhat historical day in RunnersConnect. We’ve stopped providing basic training plans – PDFs, Excel, anything that isn’t personalized; free and paid. Why you ask? Well, we found that they just don’t work. Last year... 

March 5, 2018

Why You Might Not Lose Weight (and Even Gain Weight) When You Eat Less and Run More

There’s a saying that I simply love as a coach and athlete: Simple ain’t easy. This phrase applies to a lot of what we hope to accomplish as runners to get healthy, get fitter, and lose weight. If you’re trying to lose weight, it’s... 

January 22, 2018
4 Reasons Your Training Plan Will Fail

4 Reasons Your Training Plan Will Fail (and what to do about it)

It’s that time of year again when most runners are starting the real meat of their training plan. The recovery period is over, you’ve had your few weeks of building back into a plan, and now the real work begins. But, when was the last time... 

December 20, 2017
IT Band syndrome can be painful and frustrating. We have the ultimate guide to help you prevent, rehab with exercises, and recover from your IT Band pain.

IT Band Syndrome Injury in Runners: Stretches, Preventive Exercises, and Research-Backed Treatments

Running can be tough in the best of times, but when the pain keeps getting worse until you cannot run another step, well, that is heartbreaking. If you feel like the pain is coming from anywhere along the muscle on the outside of your thigh from your... 

December 11, 2017

How Important is VO2 Max? What Does Yours Acually Mean?

It’s hard to get too far into reading about training without encountering the phrase “vo2 max” or hearing about “VO2 max testing.” But what is VO2 max and how does it relate to runners? When VO2 max tests were largely the... 

December 4, 2017

The Ultimate Injury Guide Everyone Needs To Read

In a constant quest to run faster and further, we should not as runners be surprised when from time to time things start hurting. Performance gains come from forced adaption, i.e. your body will only adapt if you force it to work through sufficient load. Just... 

November 27, 2017
Posterior tibial tendon pain can make you wonder if you will ever run pain-free again. Conservative and aggressive treatment options in this guide can help you return to running, and prevent it from coming back in the future.

4 Ways to Prevent and Treat Posterior Tibial Tendonitis

Sharp pains in your arch or foot. Visible inflammation along the tendon. Stiffness in your ankle joint. A popping sensation. Sore to the touch. Do any of those sound familiar? If so, you probably have Posterior Tibial Tendon Dysfunction (Posterior Tibial... 

November 20, 2017
what does racing mean to you

What Does Racing Mean To You?

Runners run races. We train hard.  Set big goals. And start and finish many races but what does “racing” really mean? Are you still racing if you’re not standing on a podium afterward with award money or prizes? Are you satisfied with your finish... 

November 13, 2017
The pain on the outside of your ankle or foot could be caused by peroneal tendonitis. Here is how to know if you have it, understand what caused it (so it does not happen again), and treat it, so you can get back to running quickly.

Do You Have Peroneal Tendonitis? Here is How to Fix it

As runners, we accept that there is a certain amount of risk involved with our sport. When we are well into our Marathon Training Schedule, Hooked On Trail Running, or a first 5k, we hear about the high injury rates. And know that there is a good chance... 

November 6, 2017

Post-Race Nutrition. Learn How To Make A Speedy Recovery.

You’ve crossed the finish line. Your legs can finally slow down. But your pulse is still racing from the adrenaline. Maybe you met your goal, maybe you didn’t. Next comes post-race nutrition. Either way, you’re done. Spent. Thrilled to put the race... 

October 30, 2017
running on the track

Running On The Track. Everything You Need To Know

Unless you’ve spent a bit of time on the track you can finding it to be a very intimidating place. And confusing. Very confusing. I mean do you honestly understand all those marks everywhere? Seemingly placed in random fashion. As if they are a... 

October 23, 2017
debunking running myths

Debunking Running Myths. The First Will Shock You.

Any of these sound familiar? Ever blamed your injury on one or more one of the following? I don’t stretch enough I’m an overpronator I need to stop heel-striking I should be running at 180 steps per minute The fact is, many runners are... 

October 16, 2017
post workout massage

Can You Really Benefit From Post Workout Massage?

There are few things more coveted by runners than the post workout massage. But, is getting one the best thing to do for your body? Runners are always looking for ways to decrease injury and increase longevity and, according to science, getting a post... 

October 9, 2017
masters athlete

What Does It Mean To Become A Masters Athlete

The term masters has a bad connotation. I mean it sounds old. Especially for those “younger masters.” I remember racing the Masters Track and Field Championship at the ripe age of. Wait for it. Thirty. Yes, I was thirty years old and racing... 

October 2, 2017
work with a sports dietitian

Should You Really Work With A Sports Dietitian

Are you a RunnersConnect Insider or Master’s Member? If so, then read below to learn how you can save 20% on nutrition services. As I entered college, I thought I knew a lot about nutrition because I had spent months reading FITNESS magazines cover... 

September 25, 2017

How to Taper Correctly to be Ready for Your Marathon

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 the hard work is done, right? Well,... 

September 18, 2017
ultra marathon guide

Ultra Marathon Guide – Learn How To Maximize Your Performance

So you decided to run your first ultra? But wait. What did you actually sign up for? Any distance over a marathon is “technically” considered an ultra marathon. So I guess you could say 44K is an ultra. But for all intents and purposes, 50K... 

September 11, 2017
big toe injury

How To Diagnose And Treat A Big Toe Injury

The big toe might be a small joint, but that doesn’t mean it isn’t important for runners. It serves a critical function in creating more leverage to generate forward momentum when you run, and because of this, it is susceptible to several overuse... 

September 4, 2017
running and anxiety

Running and Anxiety – When Exercise Is Not Enough

“The day of the Boston Marathon bombings I witnessed a full range of emotion.” Dr. Jeffrey Brown, Harvard Psychologist and Boston Marathon Staff Psychologist for over 16 years, recently spoke with me about anxiety and running. Specifically about what... 

August 28, 2017
it band stretches

IT Band Stretches – Learn The Secret

Of all the acronyms used within the world of running related injury, ‘ITB’ must surely sit near (if not at) the top. Anyone who has suffered from ITB Syndrome will tell you that it can be extremely tricky to recover from.  With its characteristic... 

August 21, 2017

Orthorexia – When Healthy Eating Efforts Go Too Far

I was obsessed with healthy eating long before I was obsessed with running. As a college student, I lost weight and my health suffered. Now I know I experienced orthorexia, an unhealthy fixation on eating healthy foods. I was literally studying food to... 

August 14, 2017

Product Update 8/14/17

Tapiriik for automatic imports You can now set up automatic imports from services such as Garmin Connect, Strava, Runkeeper, and more through our Tapiriik integration. To get started, click “imports” on the left side of your screen and click... 

q angle

Understanding The Q Angle And Its Role With Injuries

If you are a female runner who ever suffered from knee pain, chances are you have come across an idea.  That female runners are more susceptible to knee pain than their male counterparts. Why? Because they have wider hips. You may have been introduced... 

August 7, 2017
how to run faster with purpose perspective and perception

How To Run Faster With Purpose, Perspective and Perception

When it comes to training there is no shortcut to success. You have to do the work. And you need to follow a plan that is structured and focused. One that is tailored to your ability and the reality of the time you can contribute. But there are three... 

July 31, 2017
runner's knee

Runner’s Knee – How To Diagnose, Treat and Prevent

Is there any injury more ubiquitous than runner’s knee? It’s within the popular lexicon as one of the eternal enemies of the distance runner. Aching or stabbing pain around the kneecap has kept runners young and old from enjoying the sport they... 

July 24, 2017
what to eat before running

What To Eat Before Running – Learn The Secret

The question of what to eat before running is one every runner ponders at some point, and experiments with throughout their running journey. Through trial and error, runners find some foods that provide energy, some that cause stomach discomfort, or some... 

July 17, 2017
improve running performance

Improve Running Performance By Listening To Your Body, Not Your Watch

Want to improve running performance? Unfortunately, today’s running technology is both a blessing and a curse.  And especially since the evolution of the running watch. A GPS can give you cadence, speed, distance, pace, intervals, heart rate... 

July 10, 2017
piriformis syndrome

Piriformis Syndrome and Sciatica, What They Are And How To Fix

An aching soreness in your butt, shooting pain down the back of your leg. Irritation with every step when you run, sound familiar? These are the classic symptoms of piriformis syndrome.  A stubborn and troublesome injury. That can cause sciatica like... 

July 3, 2017
vo2 max

Understanding VO2 Max, The What How And Why

What Is VO2 Max? Can It Help My Running? When you see the term VO2 max, it generally describes the incredible feat of an elite endurance athlete. Some of you may recall people marvelling over the incredible aerobic capacity of Spanish cycling legend... 

June 26, 2017
mindful eating

Mindful Eating For Runners – A Common Sense Approach

A Personal Journey As I toed the starting line of my eighth marathon, I was focused on hitting my goal time but distracted by the uncomfortably full feeling in my gut. Mindful eating wasn’t part of my vernacular quite yet. After the taper period, travel,... 

June 19, 2017

Groin Pain In Runners: Diagnosing, Treatment and Prevention

The groin is an anatomically and biomechanically complex area for runners.  Groin pain in runners is challenging to diagnose and tricky to treat.  Though they don’t represent a huge proportion of running injuries, they have a reputation for being... 

June 12, 2017
compartment syndrome

Compartment Syndrome – What Is It And How To Fix It

Pain on the front of your shins after a run? Seems like a cut and dry case of shin splints (The Ultimate Guide To Shin Splints For Runners). But hang on, if that pain in your shin muscles, instead of the bone, it could be compartment syndrome. Though... 

June 5, 2017

Why Improving Calf Strength and Checking Mobility Can Improve Performance (and How to Do It)

Of all the areas of the body susceptible to running related pain or injury, most runners will agree that the calves rank high. Logic would suggest that this is because the calves have to work particularly hard during running.  Which is indeed the case... 

May 22, 2017

The Secret Weapon for Better Relay Races

When I was in college, my friends and I used to run an 80-mile relay race through the woods of rural Wisconsin. Each runner in a team of five was assigned three segments of the relay, ranging from two to five miles in length. A support van with the four... 

May 15, 2017

Does Cupping Therapy Actually Work on Running Injuries

If you watched the 2016 Olympics, it was hard to miss the large, circular welts and bruises on the backs, shoulders, and necks of many athletes. Like with kinesiotape four years before, these marks—remnants of a therapeutic technique called cupping—were... 

May 8, 2017

Why Missing Your Period as a Runner is NOT OK (and How to Fix it)

So, you may already be asking yourself – how come a guy is writing about menstruation? Well, here are three answers to help explain: Many female runners do not understand the significance and health implications of irregular/missed periods and... 

May 1, 2017

Psoas and Hip Flexor Injuries in Runners: Signs, Symptoms and Treatments

The iliopsoas is a large muscle that runs from your pelvis and lower back down to your femur. As the primary “hip flexor,” it’s responsible for swinging your leg forward when you run, and because of this, it handles a lot of force. It... 

April 24, 2017

5 Steps to Qualify for the Boston Marathon

Qualifying for the Boston Marathon is the pinnacle of running achievements. If it’s been your dream to make the famous trek from Hopkinton to Copley Square, this article will show you the 5 step process to achieve your goal. From helping you understand... 

April 17, 2017

Can Blood Flow Stimulation Therapy Heal Your Running Injuries?

In the search for better and faster ways to heal running injuries, there’s always a new treatment or product on the market. One of the new trends in injury treatment is something called blood flow stimulation therapy, or BFST. It’s not so much a treatment... 

April 10, 2017

Calf Strains and Runners: Why You Get Them and a 3 Week Plan to Treat

You’re cruising along in a workout, feeling great, when all of a sudden—pop!—you feel a gristly pop in your calf and you’re reduced to a hobble. Or maybe it doesn’t come on all at once; you wake up one day and head out for your morning... 

April 3, 2017

3 Runner-Friendly Pilates Moves to Help Keep You Injury-Free

As runners, we all struggle with similar issues that range from tight and sore muscles, imbalances in movement, and injuries. Regardless of if you run marathons, on the trails, or 5ks and 10ks, one sure thing is that runners always want to know how to... 

March 27, 2017
Does caffeinated gum actually help runners and is it any better than drinking a cup of coffee? If you change how you take it, yes, it is worth it!

Is Caffeinated Gum the Tool You Need to Level Up Your Running Performance?

Runners are always trying to get an edge for better performance. With energy drinks, caffeinated gum, and pre-race or pre-workout vitamin supplements all being touted as highly effective performance boosters, it’s hard to tell what works and what... 

March 20, 2017
Stay dedicated to running without having a goal race on the schedule with these tips for runners on appreciating the simplicity of running.

Why Sometimes Running Without Racing is the Best Thing You Can Do

This guest post was written by Allie Burdick Some runners choose to never pin on a bib while others engage in a never ending cycle of races year after year. Both types of runners can be highly motivated but, if there is essentially no goal race, how do... 

March 13, 2017
What is the best injury prevention for runners? Could a biomechanical assessment give you the answers to your weaknesses? Consider this before you pay for an expensive movement screening.

All You Need to Know About Functional Movement Screenings

As runners, we are all naturally keen to discover ways to avoid injury. Despite this desire, the majority of us still manage to run into problems (pun intended) which suggests that we are all either really bad at listening to good advice, or the advice... 

March 6, 2017
If you are returning to running after an injury, it can be difficult to know whether the injury is coming back or whether it is just phantom pains. You can beat injury brain with these 10 ways to overcome the fear of reinjury.

Overcome Injury Paranoia With These 10 Tips

As my PT can tell you, there have been several occasions over the years where I have held back as I tried to figure out how to get over the fear of getting injured or reinjury. If I had a dime for every time phantom pains made me think I had a stress... 

February 27, 2017
FINALLY! A guide that actually gives solid advice on pacing. Learning how to pace yourself while running is difficult with GPS watches attached to our wrist, but you will race better if you practice pacing correctly in training

How to Pace Yourself Like a Pro

The art of pacing has, sadly, become a lost art. Gone are the times of heading out the door, running a 30 minute out-and-back and calling it four miles. No more coming home and trying to explain to your wife how you ran a distorted cloverleaf through... 

February 20, 2017
Allowing those mental barriers to defeat you in a race can quickly destroy all your hard work in training. Build your mental toughness with these 5 tips to building your emotional strength, so you can run your best on race day.

How to Break the Mental Barriers Preventing Your Running Success

This guest post was written by Allie Burdick How many times have you been out running, feeling strong, and confident, when for one reason or another, those negative voices start to creep into your mind. The mental aspect of running is important, we know... 

February 13, 2017
If you have back pain or tight hip flexors, is it really from sitting all day? Actually, no, it's not that simple, and standing desks will definitely not solve the problem. Here is what will.

Is Sitting All Day Really That Bad For A Runner?

Of all the pieces of advice runners hear from professionals trying to explain injury and performance issues, ‘sitting down for too long causes your hip flexors to shorten or hip flexor tendonitis’ must be up there in the top ten. With the busy, work... 

February 6, 2017
Is there a best diet for runners? In the past, we would have said no, but the 90/10 mindset actually works, and means we don't have to cut out entire food groups, nor abandon all social gatherings. Your diet doesn't have to be perfect, but keeping 90% of it healthy will go a long way.

Why the 90/10 Diet Plan is the Most Realistic for Runners

This guest post was written by Heather Caplan There’s no rule saying you have to wait until the new year to step back and reevaluate whether or not the way you eat is fueling your running goals. Now is as good a time as any! If you feel ready... 

January 30, 2017
You started off so excited, with high expectations, and no need for any motivation to get out the door on your run. But suddenly, the enthusiasm is seriously lacking. How do you keep going once the novelty wears off? Great advice here from 15 year coach, Sarah Russell.

How to Keep Running When Motivation Fades

You start your new running program with good intentions and high expectations. It’s exciting and you feel really motivated. Who needs motivation to run in the morning? You almost jump out of bed when the alarm goes, this feels great! Then somewhere... 

January 23, 2017
Build your confidence with treadmills. Nasty winter weather or blazing summer heat can force us inside onto the treadmill, but how do you use a treadmill at the gym (or at home) for the first time. These are the most important things to keep in mind for a beginner when running on a treadmill.

What Do You Need to Know Before You Start Running on the Treadmill?

One of the problems with being a runner during the winter time is that it is often unsafe to run outside. Slippery roads, snow covered trails, and limited hours of daylight often force us inside to the treadmill for our easy days, long runs and workouts. New... 

January 16, 2017

What is the Ideal Weight Loss for a Runner?

How fast can a runner lose weight? You know about racing weight, and maybe you’ve put on a few pounds over the holidays. You know how to shape up your diet, but you’re probably still wondering something: How long does it take to notice weight loss? And... 

January 9, 2017
I hate being injured! How do you stay in shape and prevent weight gain when you cannot run more than a few weeks without getting hurt again? This guide helps you to stay positive and stay fit, even if you are injury prone.

9 Ways to Stay Fit (and Sane!)When Injured

There is no wrath like that of an injured runner. Am I right? You can just about go out of your mind when you lose your favorite past-time, especially if you keep getting reinjured. Those endorphins are for real. Not only that, but you start to worry... 

January 2, 2017
Getting back into running after years off tests us physically, mentally, and emotionally. Sarah Russell is sure to give runner motivation to make it through the struggles and find new beauty in running using the growth mindset, even if your fastest running is behind you.

How to Use the Growth Mindset to Make a Comeback

Getting back into running after years off can bring physical, mental, and emotional struggles. Regardless of whether you are returning to running after an injury, you lost your passion for running, or life just got in the way, getting back into running... 

December 26, 2016
Snow, sleet, rain, heat. We rarely get to run in perfect conditions, but sometimes, trying to get motivated to run seems almost impossible. Helpful tips to get you out the door when you aren't motivated to do anything.

Finding Motivation to Run in Bad Weather

As much as we may love to run, every runner needs running motivation from time to time. Especially during the dark, winter months, when the bed is cozy and warm, and motivation to run in the morning is at an all time low. If this is you, and you are... 

December 19, 2016
Anterior tibialis tendonitis is frustrating and painful, especially as there is little out there for runners to recover and almost no recommendations for treatment. This guide helps runners diagnose, treat, stretch, and use exercises to rehab, and get back to running.

What is the Best Treatment for Anterior Tibialis Pain?

The anterior tibialis, or more accurately called the tibialis anterior is a muscle-tendon unit that runs down the front of your shin, just on the outside of your shin bone. The tibialis anterior muscle is the meaty part of that unit, and the tibialis... 

December 12, 2016
Which one to try first? Fartlek training can be used year round to help runners of every level to get faster and kick start your body back into hard running. Here are 7 fartlek workouts to try.

How Fartlek Runs Will Make You a Better Runner (Plus 7 Workouts to Try)

In this day and age of GPS watches and uploading your runs to Strava, many runners are dialed in to very specific paces and distances for their speedwork. And that’s fine; if you want to know how to run faster, this has its important place in your... 

December 8, 2016
Looking for gifts or stocking stuffer for runners? We have the best running books of 2016 through recommendations of our run to the top podcast guests. These are the best running books as suggested by the 2016 runners connect podcast.

The Best Running Books 2016 (Run to the Top Guest Recommendations)

  If you are a longtime listener of the Run to the Top Podcast, you will know that at the end of the interview, we ask each guest five questions for the final kick round. If you are unsure what you would like to ask for this holiday season, and your... 

December 5, 2016
Fed up of being injured and staring at the wall of the gym or pool, there may be another option! ElliptiGO is popular with elite runners, but can everyday runners use it to prevent injury or maintain fitness? The science says yes, we can!

Is the ElliptiGO the Best Cross Training Tool for Runners?

You may have seen the strange looking “scooter” on elite runners training pages. You may have wondered: What does it do? How does it help runners? Why is this so much better than other cross training workouts for runners? Want to find out? Let’s... 

November 29, 2016
I had no idea down weeks were so important! Your bones actually get weaker before they get stronger, but down weeks can help runners stay healthy and get stronger. We found some shocking research that could change the way runners look at building mileage.

3 Reasons You Need to Add Down Weeks into Your Training

Stress and recovery: these are the basic units of training. Everybody knows this; preserving the balance between stress and recovery is why you take an easy day after a long run or a hard workout. But what about recovery in terms of your training plan... 

November 28, 2016
Training was going so well and you could tell a big PR was around the corner, but life got too busy, and now your race is in jeopardy. These 5 ways to cope with life setbacks will make you sigh in relief and stay confident that everything will be okay!

5 Reasons to Be Okay With Missed Workouts

We all seem to get busier and busier as the years go by, and this time of year becomes the busiest of all, and finding time to exercise can be almost impossible. How to stay motivated to run during the holidays? Motivation may not be the issue, but finding... 

November 21, 2016
If there one best type of cross training for injured runners to get good cardio instead of running? It depends on the injury you have. Here are the alternatives to running to stay fit, broken down by injury.

What is the Best Cross Training for Your Running Injury?

One of the most fiercely debated topics in distance running is the effectiveness of cross training for runners. As is typically the case with heated debate, the pendulum often ends up swinging far in either direction. Some modern coaches believe that... 

November 14, 2016
For runners suffering from plantar fasciitis, the work shoes, dress shoes, and running shoes you wear all affect how long it takes to heal. We help you find the best shoes to cure your heel pain.

What are the Best Shoes to Wear When You Have Plantar Fasciitis?

Plantar fasciitis is the bane of many runners’ existence. It’s the third-most common running injury, accounting for one in every twelve doctor visits for a runner.1 The aching, stabbing pain in your heel that rears its ugly head every morning... 

November 7, 2016
Nutrition for runners is just as important as the training itself, but finding the best runner diet for you can be overwhelming. Here are the popular diet plans to help you decide which runner nutrition plan will help you with your running.

How to Find the Best Runner Diet for You and Your Training

This guest post was written by Heather Caplan For some runners, the way they eat is an integral part of their training plan. For others, nutrition for runners is a second thought, or may not be paid much attention to until it becomes a problem. Either... 

October 31, 2016
Interval training could be the answer to setting your personal record. Get all the details about interval training for beginners and advanced athletes.

Why Every Runner Can Benefit from Interval Workouts

This guest post was written by Runtastic It’s not surprising that interval training is one of the most popular training methods out there. Interval running for beginners to running for weight loss to advanced runners, everyone can benefit in some... 

October 24, 2016
Everything you want to know about this treatment that is growing in popularity. Running injuries can last for a long time, and it seems like no treatment works, but dry needling is effective, and could save you more heartbreak.

Fed up of Being Injured? Will Dry Needling Work for You?

There is nothing a runner hates more than being told not to run. Unless you find a medical professional you can trust, it is hard to know whether it actually would be best to rest, or whether there is another treatment that is worth a try. It seems every... 

October 17, 2016
How many of these are you guilty of falling for? Masters running is a little different to running in your younger years, but older runners do not have to change everything, and actually many of the training aspects are the same as before; what works for you! Before you change everything about your masters running training, take a read of this.

10 Things You Think Will Change as a Older Runner (But, Don’t)

Remember the days you used to practically spring out of bed? Soreness, tightness, ashiness. What was that anyway? Maybe when you had a really hard workout the day before, you might feel a bit sore….for a day or two! Getting older has many downsides,... 

October 10, 2016
If you have ever wondered what makes a good runner, or what the difference is between jogging and running, this is the article for you. If you are having trouble believing that you are an athlete, here are 10 ways to build your confidence as a runner, and start believing that YOU are a real runner.

10 Ways To Make You Believe You are an Athlete

There’s been quite a bit of social media buzz, and media in general, dedicated to the topic of what makes someone a “real runner.” It’s clearly something that many runners grapple with. Am I a runner or a jogger, and what is the difference... 

October 3, 2016
Running with sciatica is a running injury that can cause pain or numbness in your back, thigh, hamstring, calf or hip. It can make us wonder if we will ever run without pain again. Here are the causes, sciatica symptoms, and treatment options to get back to running.

Will I Ever Run Pain Free Again? How to Overcome Sciatica

Sciatica can be a pain in the butt…and the back…thigh…calf…even foot. That may be a pun, but it has a lot of truth in it. Running with sciatica can make running almost unbearable, and a sciatica flare up can make us wonder will... 

September 26, 2016
If you have ever wondered if there is an ideal race weight for runners or how to find your ideal running weight for your body type, this post is for you. Is it going to help you run faster? Or put you at a higher risk of injuries and overtraining. This article considers both sides, and recommends the best way to lose weight as a runner, no matter when your next big race is.

How Important is it to be at Your Ideal Race Weight?

Race day is coming. You have put in the hours, followed your marathon training schedule exactly, and made it through days you were so tired you could barely make it up the stairs to go to bed. But now you want to make sure you do not do anything to mess... 

September 19, 2016
Running is hard. Running never gets any easier. Running breaks your heart. So how do people get addicted to running? This glimpse into the mind of a pro runner helps to explain why its worth sticking with it, as the rewards are worth it, and it will help you discover who you really are.

How to Find Peace When Running Breaks Your Heart

Taking the good with the bad. It can be hard to find peace in a sport when things don’t go right, and actually things often go very wrong, over and over again. Running is for everyone (no matter what some people say!), but how long it takes to get addicted... 

August 29, 2016
9 helpful hacks to make sure you get your run in. We are busier than ever, and life makes it even harder to fit running in. Find out what you can do to stay motivated to keep running on your schedule.

No Time to Run? 5 Creative Ways to Find Time

Our lives are busier than ever. We are all frantically juggling family life and long working hours; some statistics showing the average working week in the US to be close to 36 hours, with some professions working 40 or more. That’s before we even include... 

August 22, 2016
What's the best way to treat bursitis injuries? It depends whether the runner has hip, heel, or knee pain. This guide to bursitis has the causes, symptoms, and treatment options for each to help get back to running as soon as possible.

How to Make Bursitis Pain Go Away For Good

Many of the injuries that hamper runners are the result of small, seemingly insignificant bits of tissue becoming aggravated. This is certainly the case with bursitis, an injury that can affect a number of different locations in the runner’s lower... 

August 15, 2016
Is it better to run in extreme humidity or heat, and just how much does dew point affect running performance? It is all here, and Runners Connect gives us great advice on how to get used to running in hot, humid weather. There is a dew point calculator to help runners calculate how much to adjust running paces depending on the temperature this summer. Really helpful article for running in all summer weather.

How to Calculate the Effect of Humidity on Running Performance

How many times over the last few months have you stepped outside, from the comfort of your home, into what feels like a sauna. The air feels so thick, you can almost feel yourself sweating before you even take a step. Running in hot, humid weather does... 

August 8, 2016
Most people thought runners should stop once they got to a certain age, but now we know running over 40, 50, 60, and even 70 is good for us. Here is how to increase your speed as a older runner without ending up injured.

How to Avoid Injury and Increase Your Speed as a Masters Runner

Masters running did not always exist. There was no running advice for older runners, and running over 50 was considered rare. Many thought that running was harmful for middle-aged people. But slowly, more older runners training for races began to show... 

August 1, 2016
Ever think running could be compared to cake? This 10k training plan can! Runners Connect uses helpful analogies to really make these confusing running topics make sense. After this, you will understand how to make your own 10k training plan based off your own paces and goals.

How to be Ready to Race Your First 10k in 6 Weeks

The ten thousand meters is in a bit of a rough patch these days. With few international-caliber track meets offering a 10k, and most top distance talent taking to the roads to capitalize on the huge prize pools at major city marathons, the formerly-premier... 

July 25, 2016
Training for your first ultramarathon is not as hard as you may think. This guide helps runners prepare for an ultra after life as a marathon runner, and gives you the way to prepare your body and mind for the longest race of your far.

5 Ways to Prepare for Your First Ultramarathon

A few years ago you did not even know how far a 50k is in miles, you wondered what is an ultramarathon when other runners talked about racing their first ultra, and the idea of running more than a marathon made you feel nauseous. Fast forward a few years,... 

July 18, 2016
Injured? We know we need to see a doctor, therapist, chiropractor or osteopath if we are in pain and it is affecting our running, but how do you know who to trust? It can be really overwhelming to find someone who will not just say "don't run", but this guide is helpful for knowing what to look for.

How to Find the Best Sports Doctor or Therapist Near You

Let’s face it, when it comes to avoiding running related injury the odds are fairly well stacked against you. That’s not to say running is bad for you – far from it. Running is probably one of the most accessible ways we have of maintaining and... 

July 11, 2016
Arthritis is painful, frustrating, and progressive. Does it mean the end of a running career? Science says yes, but this article has 7 ways to slow the degeneration and allow you to run as long as possible.

How to Keep Running With Arthritis Pain

As we live longer and scientists find cures for all kinds of health conditions, we can be lulled into a false sense of security thinking that if we can put it off long enough, we can dodge most of the diseases, and nurse almost any injury back to health. Anyone... 

July 4, 2016
Many runners think time off is only needed after a marathon (or longer), but 5k, 10k, half marathon runners could change their running lives forever by taking a few days off 1-2 times per year. You will be shocked how little fitness we found you lose after 5 days off!

The Best Decision You Will Make This Year: 9 Reasons You Should Take Time Off

Marathon training is like preparing for a boxing title match: months of lonely workouts culminating in one exhausting battle. Brings a lot of satisfaction and a sense of accomplishment, but what if we want to focus on the shorter distances? If you’re... 

June 27, 2016
Running and traveling DO mix! Staying fit while on vacation can be tough to motivate yourself to get it in. This runner guide gives 10 hacks to get your running in this summer.

10 Tips You Need To Know For Successful Running While On Vacation

Off on a family vacation this summer? You can still train. Yep, not only is it possible, but it can be the kick we need to rekindle our passion for running again. Some of my best runs and races have occurred on vacation. I’ve run a 35k trail race in... 

June 20, 2016
How does recovery from an ultra marathon differ from a regular marathon? How do some of the best ultra runners in the world recover so quickly? It feels like we are never going to get back to normal, but using these tips, you can be back to chasing your next challenge quicker than ever!

25 Recovery Tips from the Best Ultramarathoners in the World

Bouncing back after a marathon is not exactly easy, but at least there are a lot of resources out there that you can turn to for guidance, like our free 9 part ultimate marathon training guide for example. With half a million Americans finishing a marathon... 

June 13, 2016
Running more miles per week will help you get faster, but it can be difficult to know how much to add without ending up injured. This guide gives runners 8 things to consider to make sure you increase mileage safely without injury or overtraining.

8 Challenges to Increasing Mileage – How to Safely Get to the Next Level

Increasing your weekly running mileage from say 10 miles to 20 can itself present a series of challenges and potential pitfalls but stepping into the world of 60-100 running miles a week can be a whole new ball game. Though we all probably know someone... 

May 30, 2016
Road racing in the summer CAN be fun, but it can be miserable for runners. Here's a helpful guide of how to enjoy your summer running, and suggestions of which races are good ones to try.

5 Ways to Get the Most out of Your Summer Racing Season

We have a few more weeks of somewhat pleasant running weather before the temperatures really soar and we start to question why we were so excited for the summer running season. We start to dream of snow and cooler weather; runners are never happy! For... 

May 23, 2016
We LOVE our coffee! Numerous studies have proven it improves performance, but could it help runners recover too? It looks to be the case! As if you need even more convincing, there are another 7 reasons to add caffeine to your diet.

9 Reasons You Need to Consume Caffeine (#7 Will Surprise You!)

The pre-race coffee or espresso shot is a ritual for many runners—the reliable performance-boosting effect of caffeine is just too good to pass up. We talked to Sweat Science author Alex Hutchinson about it, and he noted that taking caffeine is one... 

May 16, 2016
Running during pregnancy is no longer dangerous, but is it good for us to run when pregnant? And how much is too much? There are so many questions, this post has all the answers in one place.

How to Stay Fit During and After Pregnancy

This guest post was written by Runtastic The days where training during pregnancy was considered dangerous thankfully belongs to the past. Physical activity during pregnancy is not only allowed, but actually encouraged. Of course, provided that you... 

May 9, 2016
Packing for an ultra marathon can be scary! You're out there for so long, what do you need to bring without weighing yourself down? Be ready for any race day situation with this ultramarathon guide. Elites and experts give their opinion, and make this an easy to follow guide.

9 Things You Need to Do Before Your First Ultramarathon

Your eyes have been opened to the ultramarathon world. You have looked up “what is an ultra marathon”, you have converted 50k to miles to figure out just how much further an ultra is than a traditional marathon, and you have decided you would... 

May 2, 2016
The runner blues are more common than we realize, but are often brushed under the carpet. Why do runners feel depressed after a big race, or especially, after we are sidelined with an injury? Here are 7 helpful tips to help you find your mojo again.

7 Ways to Overcome the Runner Blues When You Are Struggling

If anyone tells you that runners don’t get the blues, you know they’re not a runner. Yes, we enjoy all the lovely endorphins that come with our favorite pastime, but as a runner, we occasionally get depressed. Things like injury, bad races, or even... 

April 25, 2016
Love that there is now research on social media! Interesting findings in this article! Sharing our news on social media is normal, but is it helping or hindering self-confidence and self-esteem of runners? To stay happy, here is what to share.

Are Your Online Sharing Habits Destroying Your Confidence?

Social networking sites have never been more popular among runners. You can share your training with your friends, check how your segment PRs stack up against other runners in your area, and check up on what pro athletes do for training, eating, and recovery. Whether... 

April 18, 2016
We hear how flexibility will help us run better, but what does the science say? This article has the results in an easy to understand way, and offers a flexibility program for runners to improve flexibility in a safe way.

Do Runners Really Need to be Flexible?

When you picture an old-school runner, it’s hard not to think of a leather-skinned veteran stooped over a park bench, aggressively doing the classic “runner’s stretch.” Popular opinion in recent years has moved towards a consensus... 

April 4, 2016

Ankle Injuries: Pain, Causes, Treatment and How to Return to Running

Have you ever rolled your ankle while out for a run? Or should we say how many times have you rolled your ankle on a run, walked for a few moments, hoping and praying that the pain will ease away, and you can get back to your training. It’s a nightmare,... 

March 28, 2016
Great recovery hacks for every runner! Recovery is important for every runner, but it becomes critical for masters runners wanting to stay healthy and keep running, no matter how old you are.

6 Surprisingly Effective Ways To Improve Post Run Recovery

As runners, we spend an inordinate amount of time planning our training—where to fit in speedwork, how often, which races, and so on. If you’ve got lofty goals, that’s as it should be. But we also need to plan in recovery. For masters runners, this... 

March 21, 2016
It's difficult to know how to fit running into a busy and adult life, especially when kids are involved. Here are 6 unique and helpful time hacks to get your runs in, no matter how busy life gets.

6 Time Hacks for When You are Too Busy to Train

In an ideal world, all of us amateurs would have a schedule that looks something like this: Wake around 8 a.m., grab some pre-run fuel, head out the door for a warm up and run. After a killer session on the roads or track, we’d return home for a full... 

March 14, 2016
Should runners warm up before a run? Is it really necessary? Actually, yes, and here is a really helpful article explaining exactly how to do it correctly for races from the 5k all the way to the marathon.

Why is a Warm Up Needed? How to Warm Up Correctly

This guest post was written by Runtastic Almost every runner knows the importance of a warm up before a race. Even a marathon requires a warm up. But have you ever wondered why and, more importantly, how? To help you understand why it is so important... 

March 7, 2016
We hear how important it is to practice every aspect of our marathon fueling in training, but how exactly do we practice taking on fuel without racing a marathon every week? This article explains the logistics behind how to fuel, and makes it easy for all runners of every level to follow and feel confident come race day.

3 Reasons You Need to Practice Your Marathon Nutrition Plan (and exactly how to do it)

Legendary coach Vince Lombardi was often quoted as saying “only perfect practice makes perfect”. It’s a quote many marathoners should pay attention to. I’ve seen too many runners approach their marathon nutrition strategy with a laissez-faire... 

February 22, 2016
Have been thinking about trying trail running for a while now, this post makes me feel more confident about trying it! Runners looking for a new challenge often turn to trail racing, but how do you learn to run on trails to prevent injury and run to your potential? Here's how.

The 4 Biggest Trail Racing Mistakes You Can Easily Avoid

Are you tired of the crowds and big-city pomp at road races? Looking for a different kind of running challenge? Maybe you should give trail racing a shot. If your running has become a little stagnant, or you feel like it is time for switching it up, especially... 

February 15, 2016
I always wondered if it matters if you split up your runs. Surely you get the same effects? The research surprised us! Also gives 3 ways to build mileage safely to prevent injury and run faster.

What are the Benefits of Splitting up a Run?

When I was in high school, our summer training program always required a ten mile long run every week. The only exception was if you were going into your freshman year—in that case, you were permitted to split your ten miler into two five-mile runs,... 

February 8, 2016
I had a really hard time adjusting to running as a master at first. Especially when you know your PRs are behind you. These tips from Miss Zippy will change your perspective, and bring new life to your running.

9 New Ways to Stay Motivated as an Older Runner

The day comes for all of us, no matter how competitive or talented, when our times start to slow down. For some, it’s a day of dread. Years of hard work and PRs over and out? What now? I always assumed I’d fall into that category. A consummate competitor... 

February 1, 2016
Learning how to breathe while running is tough, especially when your lungs feel like they are going to explode. This article is helpful in explaining which method may work best for you, and how to run efficiently as you improve.

Is There a Best Breathing Rhythm To Run To?

One of the most common problems faced by particularly those new to running is lack of breath. After all, it’s hard to run very far if your lungs feel like they’re about to burst out of your chest. As is so often the case when we start something new,... 

January 18, 2016
Have always wondered about this, great article! Kettlebell training is here to stay, but can it help runners stay injury-free and run faster? Here is the research, and how to add it into your training.

What are the Benefits of Kettlebells for Runners?

Though its roots go back several centuries, kettlebell training burst onto the fitness scene about ten years ago. It may have started as a trend, but it looks like kettlebell training is here to stay. So, the question is – can kettlebell training help... 

January 15, 2016

RunnersConnect 2.0: Big changes to help you train!

As you’ve seen since you logged in, we’ve made some amazing changes to the dashboard and overall design of RunnersConnect. I know we’ve had some hiccups as we implement all the new designs, but I hope you’re enjoying it so far! In addition to... 

RunnersConnect 2.0: Big changes to help you train!

As you’ve seen since you logged in, we’ve made some amazing changes to the dashboard and overall design of RunnersConnect. I know we’ve had some hiccups as we implement all the new designs, but I hope you’re enjoying it so far! In addition to... 

January 11, 2016
New Years Resolutions are common, but few stick to them. Make sure you are in the minority with this runner friendly, helpful guide showing you how to make sure you achieve your running goals this year, no matter how big or small.

Apply These 4 Techniques to Stick to Your New Years Resolutions

Have you ever kept a New Year’s Resolution? The Statistic Brain Research Institute reports that only 38% of Americans make a New Year’s Resolution and of those who do, only a fraction (8%) actually achieve it. Why are the odds so stacked against you... 

January 4, 2016
We all ate too much over Christmas and the holidays. Join us and get back on track with your healthy eating to make sure we are ready for our spring races.

5 Tips to Get Back on Track With Your Nutrition

Somehow we are already back to January of another year. Time just seems to speed up, especially over the month of December. We are now at the end of the holiday season. The time where there are seemingly endless parties and too many opportunities to overindulge. It... 

December 28, 2015
This might change the way we all look at our pre-race meals! The latest research on whether a high fat, low carb diet is better for runners than traditional pasta dinners and bagels. Plus 27 healthy high-fat foods to include in your diet.

Is a High-Fat Diet Healthy for Runners?

Trends come and go in the running world. Often, it’s hard to tell what will stay and what will fall by the wayside. Not many people are wearing Vibram FiveFingers anymore, but compression socks seem to have cemented themselves as a nearly-essential... 

December 21, 2015
I like that there are more of these articles out there now! Masters runners need different training to open runners. Helpful article explaining the 3 main ways we need to adjust our running to prevent injuries and race well as we age.

How to Succeed at Running as a Master

Masters runners are just like open runners. Except when they’re not. Before we dig into this article, let’s start by saying that everyone is an experiment of one. Your mileage may vary. Rules are made to be broken. You get the picture. But there are... 

December 14, 2015
Injuries suck. Cross training is never going to be as fun as running, but if you do it right, you could come back stronger and faster. I always wondered which type would keep me fittest, this is helpful to understand which activities work best for runners!

What Type of Cross Training is Best for Injured Runners?

You love running. At least, you love it when you can run. But you can’t right now—you’re injured. When you’re looking at a long stretch of time off from running, you have two options.  Either you start the long slide towards being... 

December 7, 2015
Yes! I can keep my chocolate! We know added sugars are bad for us, but as runners can we get away with it? In some ways, yes! Helpful guide showing how to know which types and how much you can have.

Sugar for Runners: Just How Bad is it?

It seems the media chooses a food group each week to target as the source of all of our health problems. As such, it is very stressful to know what advice to listen to. That is why we try to sort through all the “fluff” to find the studies... 

November 30, 2015
Helpful guide! Training is complete, all that's left is to run well on race day, but how do you not slow down at the end? By following this guide to learn how to pace right so we can run better & faster when it matters.

Have Trouble Pacing Yourself in a Race? How to be More Consistent

There is nothing more satisfying than crossing the line of a race knowing you’ve got it right… You paced it perfectly, didn’t blow up, ran strong, and got the best out of yourself. It’s a fantastic, empowering feeling. So good in fact, that the... 

November 23, 2015
Articles online never make it clear whether heart rate training is good or bad. This article explains when it is good for runners, and when to stay away. Also gives the pros and cons, as well as things to watch out for. Very helpful!

How to Know if Heart Rate Training is for You

Some people are perfect pacers. Without a watch, they can sense, within a couple of seconds per mile, how fast they are going.  For runners like this, workouts are a breeze.  They rarely go out way too slow in a tempo run, or way too fast in a race. But... 

November 16, 2015
Masters runners cannot get away with eating the same way as when we were younger. This article has some helpful, practical advice on how to eat healthy as a master to feel strong and stay fit as you age.

How to Eat to Perform as a Masters Runner

As all masters runners know and understand, things change as we age. We’ve already covered the need for more focused strength training, more recovery, and additional stability work. Now the question we need to address is whether or not masters runners... 

November 9, 2015
Runners know the importance of maintaining iron levels to run fast, but it can be confusing especially when high iron levels can be dangerous. Finally, an article that explains why we need iron, and the serum ferritin levels to start and stop taking it.

Do I Need to Take an Iron Supplement?

Iron levels are undoubtedly an important consideration for any runner. We hear over and over how important iron is to running well, and most of us know at least one runner who has talked about their issues with not getting enough iron. Last month, we... 

November 2, 2015
There are so many foods we need to include in our diet, but what makes Magnesium so special? Interesting findings about why we all need more to run better and how it can improve our long term health in many ways.

Will Magnesium Improve Recovery and Increase Strength?

Runners are always interested in one of two topics; injuries or how to get faster. If you are struggling with some kind of niggling pain, or even worse, you have been forced to take time off, you spend a lot of your day searching for answers on the internet. (Although... 

October 26, 2015
Bunions are a common runner problem no one wants, but it happens. Is surgery going to help? It does not have to mean the end of your running career, if you take care of it now. Helpful unbiased article on how to help decide what to do next.

Running with Bunions? You Need to Read This

There are certain things about being a runner that you just learn to accept. We know we finish a race as a sweaty, salty mess. We know that you will need the bathroom at the most inconvenient times. We know that non runners will regularly comment on how... 

October 19, 2015
Taking fuel during a half or full marathon can prevent hitting the wall, but what about in shorter races? Here is how to determine when you need fuel depending on the time you spend running it. Very helpful guide to use in the future.

Do You Need to Take Fuel During Your Race? Find Out Here

You already know how important it is to consume carbohydrates during a marathon. Running at a fast pace plows through your carbohydrate resources, and if you run out, you’ll be forced to slow down substantially. Marathoners call this “hitting... 

October 12, 2015
Hands up! Who gets sore after races? We do! Running hard can make even walking around painful for a few days. Is there anything that will help ease the muscle soreness? Yes! These 5 tips will help ease your weary muscles, and give your body the maximum chance of getting you back to normal as quickly as possible.

Are You Sore After Your 10k Race? Heres What You Need To Do

Most experienced runners have a good handle on how to recover after a marathon. And if you’re new to the distance, we have a very popular article on helping you plan your rest and recovery period. But there’s far less understanding when it... 

October 5, 2015
Higher levels of testosterone and hGH result in faster running, but masters hormone levels drop as they age. This circuit will increase levels using the 4 variables to get the most effective workout to raise levels (and stay injury free!).

4 Ways to Get the Most Out of Your Strength Training

If you’re a hardcore distance fan, you probably know all about allegations concerning Alberto Salazar, head coach at the Nike Oregon Project elite running team earlier this year. Although the drama has calmed down now, and many have forgotten about... 

September 28, 2015
Most runners have experienced runner's high, but struggle to explain it. How can we reach that euphoria while running more often? We found some interesting research, and wanted to share 7 tips to help you find your runner's high.

You Want the Runner’s High? Read This

Do you remember when you first started running and someone asked you if you had experienced the runner’s high? Or maybe you are brand new to running yourself, and you have heard others talking about it. Most of us imagined a moment where you feel... 

September 7, 2015
Is running good for our hearts or not? Research can't decide. This article sorts through the most significant findings so far, and gives a list of heart healthy foods for runners to stay healthy, and limit risk of heart disease no matter what the research finds in the future.

Think Running is all You Need to Keep Your Heart Healthy? Sorry, it’s Not!

There’s been a ton of attention in the news lately about long distance running and heart health, including our post looking at whether your VO2 max is high enough to prevent heart disease. As we stated in the post, there are still some limitations... 

August 31, 2015
Half marathons can be one of the most enjoyable races for runners, but we need to make sure training goes well for it to happen. Enjoy this comparison of training programs to see why you need a coach, and which plan to go with.

How RunnersConnect Half Marathon Training Plans Compare to Other Popular Programs

Choosing the right half marathon training plan can be a difficult endeavor. If you’re a beginner, it’s a matter of trusting the plan to help you stay injury-free and run the full distance on race day. The challenge is you likely know only... 

August 28, 2015
Injuries can drive runners crazy as they search for answers, but can a tuning fork accurately detect a stress fracture? We want to get you back to running quick, and this post has everything you need to know about stress fractures.

Can a Tuning Fork Detect a Stress Fracture?

There are two words that strike fear into any runner. When something hurts and you know in your heart that this is something serious, you hope and pray that it is not this, you know, the one that will put you in a boot for 6 weeks, immobilized. Stress... 

August 24, 2015

Track Doesn’t Have to Be For Just Younger Runners. Read Our Masters Guide

On an anecdotal level, most masters runners tend to gravitate toward longer events—marathons and ultras seem to be a good fit for older runners who maybe don’t have as much “snap” in their legs as when they were younger. Sure, they might venture... 

August 17, 2015
Did you know that mentally challenging tasks before your training can affect your running ability? They can! If you have been struggling on your runs, and cannot see why training is so hard, this may be your answer. This article explains how to overcome ego depletion and prevent it as much as possible.

Sick & Tired of Struggling Through Your Training? This May Be Why

Did you know that Barack Obama only wears two colors of suits? It’s not because he’s sartorially unimaginative; rather, he’s taking advantage of some of the latest psychology research on how to avoid decision fatigue; a problem that... 

August 10, 2015
Kinesio tape is common at running events and races, but does it actually help? We research into its background, uses, and effects for runners to give you the best advice on how to use it for performance, without becoming reliant on it to run fast.

What You Need to Know About Kinesiology Tape for Runners

As a runner, chances are you are already familiar with kinesiology tape and may well have personal experience regarding its use. For the unacquainted, we are talking about the typically brightly coloured tape that is often seen adorning the limbs of both... 

August 3, 2015
New research points to the importance of strengthening the small muscles in your foot to stay healthy as a runner. This article analyzes the data and makes suggestions on how to implement this "foot core" into your training.

Is the Secret to Running Injury Free Foot Core?

When you think of core exercises, what comes to mind? Probably sit-ups, planks, and back extensions. If you’re really on top of your game, you might be picturing side leg lifts, the glute bridge, and other hip strength exercises, because you know... 

July 27, 2015
It can be difficult to determine a racing schedule to allow you to reach your goals, and run fast when it matters, at your goal race. This article explains how to plan your training and racing, depending on how much you like (and have time to) race.

How to Plan Your Racing Schedule for Success

When it comes to racing, there seem to be two types of runners; those who race often, competing in many marathons a year, thinking about their next race before they have even made it out the finishing chute of the last, and spending most of their training... 

July 20, 2015
If you are injured, you will do anything to keep your running fitness as high as possible. Deep water running will do just that. This guide explains the correct technique for you to get back to running as quickly as possible when you get back on land.

How to Run Like an Olympian in the Pool

You knew in your heart something was wrong. You knew that pain was not the kind of pain you could run through, but you pushed it aside and kept going. Soon you were in the doctors office, and they said the one word you hoped they would not say, rest. You... 

July 13, 2015
Can runners eat anything they like and stay thin? We look at the research to find out if you can keep your weight low, run fast, and eat fast-food.

Do Runners have a Free Pass for Unhealthy Eating?

When trying to lose weight, what is the first form of exercise that comes to mind for most? If you said running, you would be correct. As runners we are proud of our sport, and we love to reap the rewards of our hard training and dedication to getting... 

July 6, 2015
Runner's knee is painful and frustrating, but could you also be doing long term damage and risking arthritis by running on it? We look at the research, and show you how to keep your knees healthy.

Why You Need to Take Care of Your Runner’s Knee NOW

When something hurts, and is coming in the way of you and your running goals, you are looking for any kind of solution that could make it go away. We know how you feel, and that is why so many of our posts provide such specific recommendations on common... 

June 29, 2015
The mental aspect of racing is almost more important than the physical training you have done to get there. These 9 tips are great for switching your perspective when those negative thoughts emerge.

9 Ways to Overcome The Negative Thoughts in a Race

We hear that running is 90% mental, and we know that once you let those negative thoughts come into your mind, they can quickly send you backwards as your thoughts spiral out of control. So why is there not more out there helping us with the mental aspect... 

June 22, 2015
We research bone stimulators to see if they speed recovery of stress fractures, and provide a program proven to help you return to running quickly & safely.

Bone Stimulators & How to Return to Running After a Stress Fracture

A stress fracture is a runner’s worst nightmare. It can completely shut down any plans for a season of racing, and worse, the only treatment is that dreaded four-letter-word: rest. Even one or two unplanned days off can be irritating if you’re... 

June 15, 2015
Looking for a training plan for your next marathon? This comparison looks at why RunnersConnect is the best choice for you to run your fastest marathon yet, have a great support network & reach your running goals!

How RunnersConnect Marathon Training Plans Compare to Other Popular Programs

Finding a marathon training schedule that works for you is an essential component to achieving your goals. Not only do you need to find a plan that fits with your individual strengths and weaknesses, but you need to believe strongly in the philosophy... 

June 8, 2015
Menopause can bring many uncomfortable side effects for female runners, but there is little research about why it happens, what to do, and what you need to be concerned with. This guide explains why exercise is just what you need to feel better.

Menopause and Running: This is What You Need to Know

There are some running related topics that come up over and over: What should I eat before I run? How do I get rid of a side stitch? What can I do about my shin splints? But there are other topics you wonder if you are even allowed to talk about them... 

June 1, 2015
Age grading calculators are common for masters runners striving for improvement, but are they reliable? We find out and explain how to use them correctly.

How to Use Age Grade Calculators Effectively

A few weeks ago we gave you some suggestions on how you can accept change and progress as a masters runner from our expert masters runner Amanda Loudin. One of the suggestions she made was to use age grading tables to keep your motivation levels high... 

May 25, 2015
A recent study found that individuals with a higher VO2 Max were not only at a lower risk of heart disease and certain cancers, but by increasing your VO2 by a minimal amount, you can seriously reduce your future risk. We show you how to find yours.

Is Your VO2 Max High Enough to Prevent Heart Disease?

As Runners we believe our sport is truly the best out there. We know how great our community is, how supportive we are of one another, and we understand how runners are able to make a 180 degree turn from “never running again” to signing up... 

May 18, 2015
Running in the heat can be tough, but did you know as a masters runner you are at a disadvantage? These simple tips explain how to successfully run through the summer at every age.

How to Prepare for Running in the Heat as a Master

We’re headed into the summer months. Those days when even running in the early morning brings a good dose of heat and humidity. It impacts our race times and sometimes even the quality of our daily runs. Runners Connect even looked into how sunscreen... 

May 11, 2015
We now know overtraining is not just for elites, if you are struggling with symptoms of fatigue. This guide will explain the best way to bounce back quickly, and how to return to running safely.

How Quickly Can You Recover From Overtraining?

Following on from our previous post, Are You on the Verge of Overtraining, this article now focuses on how to recover from overtraining when you realize that you have gone too far. We will show you how you can return to running as quickly as possible. Let’s... 

May 4, 2015
More recreational and beginner runners are suffering from overtraining. Are you one of them? We will help you speed recovery to get back to running faster

Are You on the Verge of Overtraining?

Subliminal (or maybe not so?) messages all around us tell to keep pushing harder; “sweat is fat crying”, or how about the more traditional “go hard or go home”. You know how we feel about taking it easy on your recovery days, and... 

April 27, 2015
Ultra runners definitely have a "look", but does this mean if your body is not the same as a typical ultra marathoner that you will struggle to run well? We show you the science of how this is not the case, and what factors do affect your performance.

Are You Too Big to Run an Ultra?

When you go to an ultramarathon event for the first time, you might find ultra runners a bit intimidating. You may even consider if you want to still compete in the event. Do I really belong here? Ultra runners are rail-thin, outfitted with gels, sports... 

April 20, 2015
When your true PRs are behind you, racing motivation can drop. We show you how to reset the PR clock, try new distances, & find other ways to enjoy running.

How to Accept Change & Progress as a Master

If you’re an older runner like me, you’re probably wondering at what point age is going to catch up with you? Well, today I’ve got some good news for you! The most substantial declines truly don’t set in until around the age of 75... 

April 13, 2015
The weather and temperature on race day for the marathon can affect your performance, but do you have an ideal racing temperature? We tell you what yours is

What is Your Ideal Marathon Temperature?

After the long runs and hard workouts are over, and you are going crazy during the taper, what do we tend to do in the 10 days before racing the marathon? Focus on race week nutrition, and obsess over the weather of course! We wonder how each possible... 

April 6, 2015
Do taller runners have a lower stride frequency, and shorter runners a lower stride frequency? Things are not always what they seem; studies found no relationship between height and stride frequency.

Is Your Stride Frequency Limited By Your Height?

If you follow running research, you probably know about all the evidence that says maintaining a high stride frequency (or stride rate or cadence) can reduce stress on your body and prevent injury. Maybe you have brushed that off, telling yourself, “Well... 

April 3, 2015
Master's runners need to make strength and stability a priority to stay healthy, we explain why, and share 6 of the best exercises to make sure you stay healthy.

Stabilization and Strength for Master’s Runners

The machine has to be stable if it’s going to run long. When I first started running in my early 30s, injury was the farthest thing from my mind. And it seemed that my body was fairly foolproof: in my first eight years of running, I had only one injury,... 

March 30, 2015
We look at the traits at what makes a good tough mudder runner. Are you training the right way? We give you the findings of what you need to race to your potential.

How to Train for a Success in a Tough Mudder

On Friday, we looked at some of the risks of doing a Tough Mudder, Spartan Run, or other obstacle race. Though the absolute risk of injury during an obstacle race is very low, they are nevertheless riskier than a traditional road race. But perhaps you,... 

March 27, 2015
Tough mudder and obstacle races are growing in popularity, but are you putting yourself at a significant injury risk compared to other running events? We researched to find out and directly compare these races.

How High is Your Injury Risk in a Tough Mudder?

Have your friends been trying to convince you to do a Tough Mudder or a Spartan Race? You are not alone. We wrote about How to Train for a Tough Mudder or Obstacle course last year, but it has since grown even more. Obstacle races are on the rise, with... 

March 23, 2015
If you have decided it is time to take on a new challenge, and try an ultra, this is the article for you. We look at all the aspects involved to prepare for your longest run yet.

How to Train for an Ultra

With the growing population of ultra runners, and questions that come in to us about ultra running, it is clear that many runners are becoming curious about ultra marathons. However, like most things in running, although we want a clear cut answer, one... 

March 20, 2015
Experienced runner Amanda Loudin gives some very helpful advice on how and why you need to adjust your approach training as you age, to become a master, in every sense of the word!

How to Master Being a Masters Runner

Why do you race? This is a simple question that may have a very complicated answer. The reasons why individual runners race, can be as varied as the shoes on their feet! As much as we runners like to think that we’re invincible and that age... 

March 16, 2015
Minimalist shoes were hugely popular a few years ago, we now hear maximalist shoes are the best for runners. We research to find out which runners should wear maximalist, and which are putting themselves at a greater risk of injury.

Are You More or Less Prone to Injuries with Maximalist Shoes?

“Out with the old, in with the new!” That is what the New York Times declared a few weeks ago with regards to running shoes. In this case, the “old” is minimalist shoes, and the “new” is their newly-christened opposite,... 

March 13, 2015
Is a narrow stride width the reason you suffer from IT band issues or Shin splints? We know stride length is important, but is this the real culprit?

Is Your Stride Width to Blame for Your Injuries?

By now, you’ve probably heard of the importance of stride frequency when it comes to injury prevention. When you increase your stride frequency, taking more steps per minute, you decrease your stride length (assuming you maintain the same speed).... 

March 9, 2015
Ultra marathons are gaining popularity, but what makes them so special? We look into the research to see if it is safe, and explain why you should give it a try! Beware, you may get addicted!

Why You Should Not be Scared of Running an Ultra

Technically an ‘ultra-run’ is defined as anything longer than the standard marathon distance ggf 26.2 miles. But that’s where any similarity ends.  Terrains and distances of organized ultra events vary enormously. There are some incredible iconic... 

March 6, 2015
Some say that cooking in a cast iron pan is a method to increase your iron intake, but is there any real science behind it? We research to find the truth

Do You Absorb More Iron Cooking in a Cast Iron Pan?

Do you get enough iron in your diet? Many runners don’t, especially women. One study of female college athletes found that 31% were iron deficient!1 One method you might have heard about to increase the amount of iron in your diet is cooking your... 

March 2, 2015
We dive into the research looking at high vs. low intensity training. This study found that runners who ran 80% of their runs easy, improved 23% more than those who ran 65% of their training easy.

How Running 80% Easy Could Make You 23% Faster

If you have spent any amount of time digging into literature on coaching and training, you probably know there is one running related topic that can be a touchy subject, often leading into lengthy, and sometimes heated discussions; which method of training... 

February 27, 2015
There are many reasons people race, and we have you covered; if its food, fast or fun, we have the best races for you to choose from!

Best Races for Food, Fast and Fun!

This guest post was written by Allie Burdick Why do you race? This is a simple question that may have a very complicated answer. The reasons why individual runners race, can be as varied as the shoes on their feet! In the interest of simplicity, we’ve... 

February 23, 2015
With some injuries you know you will need physical therapy to get back to running, but does your state allow direct access to bypass your physician?

Does Your State Allow Direct Physical Therapy Access?

There are some running injuries that are downright mysterious. They appear out of nowhere, don’t match the symptoms of any injury you’ve ever heard of, and don’t respond quickly to time off from running. These are the injuries that send... 

February 20, 2015
Time constraints make it difficult to get quality workouts during the week. If you make the weekend workouts count, do you still get the same fitness gains?

The Shocking Truth About Weekend Warrior Fitness Gains

If you are like most adult runners, you are pretty busy during the week. It can be hard to find the time to squeeze in a quality run or workout between Monday and Friday. It’s pretty tempting to put off your quality work and your mileage until the... 

February 16, 2015
Most runners use the terms interchangeably, making it difficult to address the actual problem. We explain each, and how you can prevent in future races.

Bonking vs. Fatigue vs. Cramping: What You Need to Know

The first step to fixing any problem is accurately identifying what is causing the issue. Got a leaky faucet? Before you can do any good, you need to figure out if the leak is coming from the handle, the spout, the pipes or something else. Only then can... 

February 13, 2015
If you are a new runner, you probably have lots of questions. We answer the 5 most common running questions, to help you overcome pain, get faster, and feel confident.

New to the Running World? Your Questions Answered

In my 20 years of working with runners, there are some questions that crop up time and time again. These are undoubtedly the five most commonly asked questions, especially by beginners. However, as the years have gone by, my answers have changed in line... 

February 11, 2015
There has been a lot of buzz in recent years around super starch, Generation UCAN. We talk to a research scientist to find an unbiast look at the product

UCAN for Marathon Nutrition: A Review of the Research to See if it Really Works

Is Generation UCAN a groundbreaking product when it comes to marathon nutrition? Or, is this yet another case of manipulating research studies to make marginal improvements seem more significant. That’s the question we’re going to try to... 

February 9, 2015
Elite runner (Runners Connect Coach) Sarah Crouch describes a different perspective for how to conquer the marathon distance, and how importance the mental side is to your race.

Mastering the Marathon- 26.2 as Unequal Halves

The marathon presents a physical challenge that tests the human body to find out not only how fast can the distance be covered, but how well the body can maintain a strenuous activity once its “tank” has been drained. The physical challenge of the... 

February 7, 2015
Have you ever wondered if you are negatively affecting performance by not eating before a run? We look into the science of why, and how much you need.

How to Calculate Carbohydrate Intake After Your Overnight Fast

It’s long run Sunday (or Saturday), and your alarm wakes you. How can it be time to get out of bed already?! Are you one of those runners who just rolls out of bed, puts on your shoes, and wanders out the door half asleep? If so, you might be curious... 

February 2, 2015
Have you ever been in the middle of marathon training, wondering if you are progressing how you should be? We explain GraphMyRun, and how you can use it to see where you are at.

How to Analyze Your Training to See if You are On Track to Reach Your Goals

In December of 2012 Phillip ran a very disappointing 4+ hour marathon, and immediately began plotting and training for his comeback “revenge” marathon. Does this sound familiar to anyone? We can edit the time, but haven’t we all thought about... 

January 26, 2015
Have you ever wondered if those short stops for the bathroom or at intersections will affect your training? We researched for you, so you can stop wondering, and focus on what really matters; your training!

Stopping Mid Run- Do You Get the Same Results?

Stop lights. Every runner hates them. Nothing is more jarring than cruising along during a run at a solid pace, until you realize the world is not with you in your rhythm, and you have to suddenly come to a stop at a busy intersection to wait for the... 

January 22, 2015
Have you ever been told heavier runners are at a higher risk of injuries? Our research found this was false, heavier runners may even be at a lower risk.

More Weight= More Injuries? Why This is Not Correct

Are you a big-boned runner? Do you sometimes compete in “Clydesdale” or “Athena” divisions in road races? You would destroy the competition if you could find them at every event. If so, injury risk may be a concern you have.... 

January 19, 2015
You know what exercises to do to build your hip strength and prevent injures, but how long does it take to see results? We show you the research.

How Long Until I See Results from my Strength Training?

Have you noticed we have focused on hip strength a lot lately? We had a post connecting lower back and hip strength, and another on how hip mobility can determine if you have injuries in your future. Hopefully by now you see just how important hips are... 

January 12, 2015
As you get older, your body changes, but by how much? We look at the research comparing older runners to younger runners to see how biomechanics change over time.

Running as you age. Is it all bad?

In the past, we wrote an article on how children can be compared to a spring in the way they run. By looking at the way children run, and then monitoring the changes as they grow, we hoped to find some useful insights into our own biomechanics. Today,... 

January 9, 2015
Racing Boston Marathon in 2015? We have lots of great articles, and a bloggers linkup to learn about how others are getting on in their training build up.

How Ready Will You Be for Your Best Boston?

Are you excited for the buzz of the Boston Marathon yet? Even if you are not racing, it is impossible to not get swept up in the excitement of it! This week we have shared a post from Matt Fitzgerald with 10 Tips to Tame the Hills of Boston, and the Ultimate... 

January 8, 2015

Be Ready for Your Best Boston- Guide To Running Downhill

Ask a group of runners from anywhere in the world what races are on their running bucket list, chances are you will hear the same marathons over and over: London, New York, Paris, Frankfurt, Vancouver, Athens, Great Wall of China. Ask any American, and... 

January 5, 2015
Best selling Endurance Author Matt Fitzgerald gives his 10 best tips of how to race well over the Boston Marathon hills.

10 Tips to Tame the Hills of Boston

This guest post was written by Matt Fitzgerald We are now in Boston Marathon season. With under 16 weeks to go, most Boston Qualifiers will already have started their base training for the pinnacle race in April. We are hoping to become Boston Central... 

December 29, 2014
Have you ever considered the role your hip extensors may be playing in your low back pain? We look at three studies evidence of how this may be the case.

Is Hip Extensor Weakness Causing Your Back Pain?

Back pain. One of the injuries that can be the most damaging to a runner. Not only do you feel it while you are running, but almost every movement you make triggers that pain that reminds you something is wrong. Low back pain is something no one wants... 

December 22, 2014
Have you become stuck in your training? Looking for a new challenge? Check out these fun races all over the world.

6 Extreme and Unusual Races of the World

This guest post was written by Hollie Mantle As the new year looms closer, you can almost see most runner minds churning away, thinking about the next goal race. Maybe you are fed up of trying to cut down that stubborn 5k PR, or maybe you are trying... 

December 18, 2014

Where Are Your Running Shoes Worn Out? How to Understand What This Means

One of the best things about running is that you can do it anywhere. It does not require expensive equipment or fancy gym machinery to run. The only thing you may need to invest in are some good running shoes. When we make the trip to a running store... 

December 11, 2014
Your hip joint range of motion could be the source of your injuries, we look at the research on hip mobility, and what you can do to improve it.

How Your Hip Joint Mobility Can Predict Your Running Injuries

Do you ever feel overwhelmed by all the different sources of information telling you to take different approaches to get the most out of your running? We do! It can be difficult to sort through what is real, and what could do more harm than good. Everyone... 

December 8, 2014
Believe it or not, there are many ways your running form is the same as a young child. Stride frequency is not a limiting factor in running faster, stride length is, read how you can improve your running form to go faster!

How is Your Stride Frequency the Same as Your Two Year Old?

Do you remember when your parents celebrated the first time you ran across the room with flawless running form? Of course not, because it never happened! Running is such a joyful experience for children, so why would we remove that joy by weighing them... 

December 4, 2014
To be able to run fast, it is important to make your running biomechanics is as efficient as it can be. This post explains how to fix the common weaknesses.

What Biomechanical Error is Holding You Back?

Believe it or not, you have been running almost as long as you have been walking. Unlike swimming or dribbling a basketball, nobody really needed to teach you how to run. To some extent, running (and walking) is pre-programmed into our nervous system... 

December 1, 2014
The long run can be a daunting challenge for many runners. Runners Connect makes it easy for you to progress your long run to be race ready, and explains what else you need to consider to get the most out of your long runs.

Everything You Need to Know About Progressing Your Long Run

When you’re just starting out with running – when a 5km is an awesome achievement – it can be hard to comprehend how it’s possible to run a half marathon, marathon or even further. Believe me, everyone feels the same and it’s one of the most... 

November 24, 2014
The long run can be a daunting part of training for a longer race, but if you follow the elite approach to easy running, you will be race ready in no time.

Are You Sabotaging Your Long Run by Running the Wrong Pace?

The underlying principle of any training program, regardless of your goal or ability, should be the development of a solid aerobic base. It’s the fundamental structure followed by almost every elite runner, in particular that of Kenyan athletes who... 

November 20, 2014

Why Your Big Toe Might be the Cause of Your Running Injuries (And How You Can Fix It)

Even though it is not talked about very often in running communities,  a “stiff big toe” (or as it’s often referred to, ‘hallux limitus’) can actually be a very common source of pain in the ankle, knee, hip or lower back. Normal... 

November 17, 2014

Does Correct Head Positioning Make You Run Faster?

“Keep your head up”! Go to a race course of any kind, and you are likely to hear this phrase. Running coaches are fond of this advice, because it conveys both a metaphorical and literal message: keep a positive attitude, and HEY! get your... 

November 14, 2014

How RunnersConnect 5k and 10k Training Plans Compare to Other Popular Programs

Find a training program that works for you is an essential component to achieving your goals. Not only do you need to find a plan that fits with your individual strengths and weaknesses, but you need to believe strongly in the philosophy behind the plan. My... 

November 12, 2014

Meet Our New Coach; Tina Muir

I am very excited and proud to announce we’ve added a new member to the RunnersConnect team! Tina Muir originally hails from England, but moved to the States in 2007 to pursue her running and education. An 11 time Division II All-America athlete for... 

November 10, 2014

Are Race Conversion Calculators and Race Time Prediction Charts Reliable?

What pace can you run for a marathon if you just ran a 25:00 minute 5k? What about for the half marathon? That’s a question almost every runner has at least a few times in their training cycle. As you may well know, it can be tricky to figure out... 

November 3, 2014

The Scientific Research on How to Prepare Yourself to Run Back-to-Back Marathons

For most people, training for a single marathon is enough. But a growing number of runners desire something more. They’ll run two in a weekend, or four in a month, or even four or five marathons on consecutive days. Other runners seek out several-day-long... 

October 27, 2014
It should be pretty obvious that a GPS watch can help you hit the right pace when you’re wearing it, but does it actually help instill a sense of internal pacing—that is, if you run without the watch, will you still be able to hit your splits? We look at the research.

How Reliable Are GPS Watches in Tracking Your Pace? A Look at the Scientific Literature

One of the most critical skills you need to develop as a runner is calibrating your “internal speedometer.” If you’re racing a 5k and your goal is to run seven-minute miles, it’s very important to be able to hit the right pace! This... 

October 20, 2014

The Reason You Need to STOP Icing Your Running Injuries Right Now

Icing: there’s probably no injury treatment that’s more ubiquitous. At high school cross country meets, you’ll see ice bags and ice cups littered everywhere. At running stores, you’ll find reusable ice packs and specially-designed... 

October 13, 2014

Can Children Adapt to Temperature Changes More Efficiently Than Adults?

Nobody loves summer as much as kids do. Sure, adults like to sun-tan on the beach or go for a run on a Saturday morning, but kids, temporarily freed from school, truly run wild from June through August. This is all well and good when it comes to playing... 

October 9, 2014

3 Ways to Use a Foam Roller More Effectively to Treat Running Injuries

Previously, we took a looked at the latest science behind foam rolling to improve recovery and reduce soreness after a hard workout. But soreness isn’t the only reason runners use a foam roller. Managing and treating injuries is another popular... 

October 6, 2014

3 Reasons a Gait Analysis at a Running Store May Not Help You Find the Right Shoe

Ask a group of runners what the reason for video gait analysis is and one of the most common answers will be “to help you choose the right running shoe.” It may be closely followed by ‘to have your running technique analyzed’ but even in those... 

September 29, 2014

How to Return to Running after the Flu or a Fever

A while back, we looked at some research on whether or not running while you have a mild illness, like a cold, has any detrimental effect on your recovery. As it turns out, the research says no: moderate exercise, like easy running, has no impact on the... 

September 25, 2014
Planning to run a race at altitude? Traveling to the mountains for vacation? Here's how much you can expect your running performance to decline for any given elevation.

How to Adjust Your Running for a Race at High Altitude

A lot of runners take vacations, run races at altitude, or visit family and friends at cities and towns located at substantial elevations above sea level. If you are planning out your next trip to altitude, and wondering about how it is going to affect... 

September 22, 2014

How Fatigue, Illness, and Overtraining Impact Your Resting Heart Rate (and Whether You Can Use this Information to Train Smarter)

When I was in high school, my cross country coach issued us custom-made running logs. Each page had four columns: date, workout & comments, hours of sleep, and resting heart rate. These first three columns are all good things to track, but what about... 

September 18, 2014

The Research on the Effectiveness of Foam Rolling

Earlier this week we published an article on the 4 common mistakes runners make when using the foam roller. In that article, we simply brushed over the idea that foam rolling works. Of course, we got a lot of emails from savvy readers like you that wanted... 

September 15, 2014
Are you doing the foam roller wrong? Could you be hurting yourself more than helping? Here are the 4 most common mistakes runners make when using the foam roller (and how to fix them)

The 4 Mistakes You’re Making When Foam Rolling (and How to Fix Them)

I can still remember a time when foam rollers were the latest novelty in training rooms across the country. Rolling out in public usually got you quite a few stares and hardly anyone knew what a foam roller was, let alone how to use one correctly. Nowadays,... 

September 11, 2014

The 2 Simple Reasons Your Easy Days are Ruining Your Training

One of the simplest concepts of successful long distance running also seems to be one of the hardest for many runners to grasp. Running easy helps you race faster! If you are invested in your running, it is important to run with a purpose each and every... 

September 8, 2014
Are altitude masks worth getting while training for an upcoming race? If your next race is at high elevation, maybe an altitude mask can help you get ready? Here is an unbiased summary of the results from the research.

Can Altitude Masks Really Replicate Altitude Training?

Wouldn’t it be great to get the benefits of living and training at altitude without having to uproot your entire life? One way to do that is with an altitude tent, which uses compressed nitrogen gas to thin the oxygen in the air to replicate high-altitude... 

September 2, 2014
Is running after giving blood bad for us? How can we limit the affects and do a good thing without becoming anemic? Great advice here, and a realistic approach to donating blood for runners.

How Long Will Running Be Affected After Donating Blood?

There’s not much that’s more essential to your running (and your life) than your blood. The more oxygen-carrying power your blood has, the faster you can run. Without enough oxygen, your body is quickly plunged into acidosis, the deep burning... 

August 25, 2014

The Importance of Setting the Right Race Time Goal (and How to Find Yours)

You’ve picked out the race, booked your hotel, and confirmed your flights. Everything is ready to go for your next big race. Now it’s time to set a time goal so you can get training! If you’re like most runners I coach, picking your goal time is... 

August 14, 2014

How to Get the Benefits of Altitude Training (Without Going to Altitude)

If you follow elite running news, you’re sure to hear plenty about the high-altitude training camps around the world that are frequented by top runners between races. Places like Flagstaff, Arizona, St. Moritz, Switzerland, and Iten, Kenya all have... 

August 11, 2014
Do you suffer from shin splints? Let me guess, you've tried icing, ibuprofen and plenty of shin strengthening exercises. Then how come none of it seems to work? Because the strength of your shin muscles isn't the problem. In this article, we'll look at what is really causing your shin splints and outline a specific strengthening routine you can implement to actually get results.

Why Doing Shin Exercises With a Theraband Won’t Help You Avoid Shin Splints

Shin splints are perhaps the most common injury for beginner runners. Unfortunately, thanks to the constant spread of outdated information, most of the articles on how to get rid of shin splints are unhelpful. Stop me if you’ve tried this –... 

August 7, 2014

3 Simple Ways to Take the Pressure Off Your Next “Big Race”

Goal races at the end of a training segment define a certain timeline for many runners. Marathoners often spend months on a proper training build-up towards race day and become mentally and emotionally invested in the outcome of the goal race, which is... 

August 4, 2014
Do any of the differences between men and women impact running in the heat? How can all runners can use to this to their advantage to run fast all summer?

How Body Weight and Sweat Rate Impact Your Ability to Run in the Heat

Heat regulation during exercise is a very relevant topic this time of year. In previous articles, we’ve looked broadly at thermoregulation—the five-dollar word for how your body handles heat production—during exercise, but today we’re... 

July 31, 2014

5 Ways to Fix Your Running Injuries Using Mindful Movement

As runners we pride ourselves on being fairly resilient creatures, which makes it all the more difficult when we find ourselves having to accept the fact that a niggle we’ve been trying to ignore has reached such intensity or duration that we have no... 

July 28, 2014
Running in the heat brings runners many challenges, including sunburn. But does sunscreen block pores and increase overheating, impacting performance?

Does Sunscreen Affect Your Performance When Running in the Heat?

Summer is kicking into high gear across the country. For runners almost everywhere, that means running in the heat. Hot weather can cause a whole set of problems, but something that’s often neglected is the effect of the sun itself. Sunburn can... 

July 21, 2014

How Do You Pace the Ultramarathon?

Track fans had their eyes fixed on Sacramento in July for the USATF outdoor track championships, but that wasn’t the only championship event in the running world. That weekend also played host to the Western States Endurance Run, a 100-mile ultramarathon... 

July 17, 2014
What does the diet of a 2:10 marathoner look like? Jeffrey Eggleston shares his training and race day diets so you can connect the science to the practical.

A Detailed Look at the Diet of an Elite Marathoner

In 2014, Jeffrey Eggleston was the 3rd American at the Boston Marathon. At the time, it was a big PR and one of Jeffrey’s best races to date (He also finished 13th at the World Championships in 2013). Not to be outdone, Jeffrey traveled to Australia... 

July 14, 2014
pickle juice muscle cramps

Can Pickle Juice Really Cure Muscle Cramps?

Muscle cramps. Those words alone are enough to make most people cringe. At some point we have all been through those sudden, intense moments where a cramp hits you hard. As you instinctively grab for the muscle in pain, you swear that you are going to... 

July 10, 2014

4 Lessons We Can Learn from Runners on Performance-Enhancing Drugs (PEDs)

It seems like every few months, another runner that I know gets caught using performance-enhancing drugs. This past week, the situation struck eerily close to home. A runner recently caught using EPO (Mo Trafeh) is someone that I’d met many times. My... 

July 7, 2014

How to Calculate Your Exact Hydration Needs

When the temperature outside heats up, hydration becomes a big obstacle for distance runners. The running community in Minneapolis is indignant about malfunctioning drinking fountains at parks and along popular running trails which were damaged by frozen... 

June 30, 2014

Is Dehydration & Electrolyte Loss Really the Cause of Your Leg Cramps?

Have you ever gotten cramps during a race or workout? If so, you know how debilitating they can be. Basketball fans got a memorable example of that during the 2014 NBA finals. In a sweltering-hot arena, star player Lebron James hit the ground after an... 

June 23, 2014

Can Beetroot Juice Improve Running Performance?

Wouldn’t it be nice if there was an all-natural supplement you could take for a guaranteed boost in performance with no harmful side effects? That’s the claim made for beetroot juice, a vegetable juice that has awkwardly settled somewhere... 

June 19, 2014
Joining a running community is one of the easiest ways you can make yourself a better runner. Here are 4 of the main reasons why it will help you train, recover, and fuel better.

4 Ways Training With a Group (Even Online) Can Make You a Better Runner

There is a reason that the best runners in the world train in groups. A community of runners with similar goals and dedication drive each other to be the best version of themselves. Long distance running is a notoriously lonely sport. For many runners,... 

June 17, 2014

Cathy Ahearn from Learn to Run Strong Stealing From RunnersConnect

I can’t believe I am writing these words again. For the second time in a month I’ve found a “running coach” stealing and selling the RunnersConnect Strength Training for Runners Program. This time, Cathy Ahearn from Learn to Run Strong is... 

June 16, 2014
Heat stroke is extremely dangerous for runners, especially in races from 5k to 15k. Stay safe running this summer. We show you how to protect yourself, and enjoy your summer of training.

What You Need to Know about Heat Stroke and Summer Running

It’s approaching summertime again, which for most people means beautiful, sunny days to enjoy the warm weather. For runners, it means getting ready for hot-weather running. Most people already know that running a given pace in training is more difficult... 

June 12, 2014

Does Rotating Your Shoes Reduce Your Risk of Running Injuries?

More than a few people are guilty of training in the same ratty old pair of running shoes for months, logging hundreds or possibly, even thousands of miles on them before finally heading over to the local running shoe store to get a replacement. In the... 

June 5, 2014

The Benefits of Plyometric Exercises for Runners

The term ‘plyometric’ is commonly used to describe any explosive, jumping exercise (e.g. squat jumps, skaters, clapping press ups, etc.). Though a popular addition to boot camp style circuit training, plyometric exercises are not something many runners... 

June 2, 2014

The Marathon Nutrition Blueprint: A Guaranteed Formula to Never Bonk During the Marathon Again

As many loyal readers likely know, we’re launching our Marathon Nutrition Blueprint today! In the past two weeks and over the course of the last few months, we’ve written articles on everything from how to calculate your rate of glycogen use during... 

May 22, 2014

Should Your Marathon Drink or Fuel Contain Protein? The Research on Taking Protein During a Marathon Race

To drink protein mid-run or not to drink protein mid-run? When it comes to marathon nutrition, there is no simple answer and there are heated arguments on both sides of the debate. Depending on who you talk to, you may leave a conversation convinced that... 

May 20, 2014

Matt Johnson of RunnerAcademy Stealing and Plagiarizing from RunnersConnect (and why it matters to you)

The RunnersConnect team and I work extremely hard to deliver awesome, free content to you as much as we can. We publish articles on this blog at least three times per week and they’re always free, well-researched and hopefully help you become a better... 

May 19, 2014
How necessary are electrolytes? Research suggest they're not as critical for runners as we think. When should you consume during training & racing? We explain, and make it easy for you to get it right!

Do You Even Need to Replace Electrolytes?

Runner’s are determined, committed, and hard working. We will do anything to keep improving our running, and do whatever little things we need to run faster and reach our goals. We know one of the major components of this is fueling and hydration. We... 

May 15, 2014

How do Antibiotics Affect Running Performance?

Antibiotics are a quick fix for many physical ailments, but it is important that athletes think carefully about anything they put into their bodies during training and especially before a big competition. In fact, let me share a short personal story with... 

May 12, 2014

Is Running High Mileage Bad for Your Health? A Response to Media Scrutiny on “Running Too Much”

Last week, we took a look at the types of running injuries that ultramarathoners suffer.  Though they largely get the same injuries as “regular” runners, there are a few interesting differences that might have something to do with the prodigious... 

May 8, 2014
Are You Doing the Wrong Calf and Achilles Exercises? How and Why to Strengthen Your Calves and Achilles Properly to Prevent Injury

Sore Calf Muscles? The Exercises You Need to be Doing to Prevent Injury

Whether you have just started running in the last month or have been a runner for life, there are some muscles that can tighten up and cause us so much pain with every step that we wonder whether we should even keep running or shut it down and rest. One... 

May 5, 2014

Does Training for the Ultramarathon Increase Injury Risk? Is it even Healthy?

Ultramarathoners are a different breed You might have heard something similar to that in your running life, and it sounds pretty reasonable.  The stresses of training for and racing an ultramarathon are distinct in many ways from recreational running... 

May 1, 2014
Preventing injuries and running faster is mostly because we are able to propel ourselves off the ground. This means strengthening the hip muscles, glutes, and hamstrings. Here are 5 helpful booty exercises for every runner.

How to Strengthen Your Hips, Glutes, and Hamstrings for Running

It seems like every year there is a new aspect of running we need to work on One year it was our feet; foot core was the secret to injury free running. Another year it was overstriding and a low cadence that was preventing us from running faster. But... 

April 29, 2014

15% Discount on Boulder Running Clinic Videos (and 7 snippets that deliver concrete, actionable advice)

Coach Jay Johnson has been gracious enough to offer the RunnersConnect team a discount on his Boulder Running Clinic videos. I want to tell you a story about why I think these clinics are a great way to learn, give you the details on the discount, and... 

April 28, 2014
The science seems to indicate that runners in their mid- to late-30s and early 40s are at a distinct advantage in the ultramarathon.

Do You Get Better at the Ultra Marathon Distance as You Get Older?

Conquering the marathon is a big accomplishment. Even though the number of people completing a marathon every year is at an all-time high, a 26-mile race is no easy task.  And yet despite that, some runners finish the marathon and find their thirst for... 

April 24, 2014
Vitamin C Help You Recover Faster?

Can Taking Antioxidants Like Vitamin C Help You Recover Faster Between Workouts?

Last week, we took a look at some research on recovery after a marathon or ultramarathon.  Some scientific experiments, though not all, have indicated that taking vitamin C supplements before and after running a very taxing race like an ultramarathon... 

April 17, 2014
Many runners strive for 6-pack abs, but sit-ups & abs do not help you run faster. This is what core means for runners, why it is important, & the most effective exercises for running.

Why Sit-ups and Ab Workouts Won’t Help You Avoid Injury or Run Faster

One of the most difficult challenges runners face is avoiding injuries. Training, improving, and enjoying running would be infinitely easier if we didn’t have to worry about getting injured. Unfortunately, the reality is that injuries do happen…and... 

April 14, 2014

Can Vitamin C Help Improve Recovery from the Marathon and Ultramarathon?

If you’re looking for the ultimate challenge in long-distance running, you’ll find it in the marathon and ultramarathon. While most runners are familiar with the marathon distance, fewer (although the number is increasing) have heard of or... 

April 10, 2014

Why the FIRST ‘Run Less, Run Faster’ Method Doesn’t Work

If you’re a regular reader of our blog, you’ll know that I don’t have a “one-size-fits-all” approach to training. I believe each runner is an experiment of one and proper training needs to take each individual’s strengths, weaknesses and limitations... 

April 7, 2014

Why Runners Collapse During or After a Race

At this year’s New York City Half Marathon, reigning Olympic 5km and 10km champion Mo Farah of the United Kingdom took on Geoffrey Mutai, one of the best marathoners in the world. Though Mutai bested Farah by a good 17 seconds, that wasn’t... 

April 3, 2014

3 Race Day Quirks You Must Prepare for in the Final Weeks of Boston Marathon Training

The journey from Hopkinton to Copley is one of the most famous treks in marathon racing. Many a runner has spent a career chasing their Boston qualifying time and, thanks to Boston, moving up an age bracket is perhaps the only reason a runner actually... 

March 31, 2014

Marathon Nutrition Strategy of Elite Runners: What You Can Learn and Apply to Your Training to Prevent Bonking

Over the past several weeks, we’ve had a lot of articles on the various aspects of fueling for the marathon, including: does carbo loading work, how to calculate electrolyte loss, the best fueling sources for the marathon, a 3-step process to determine... 

March 27, 2014

Can Correcting Your Cross-Over Gait Banish Your IT Band Problems?

Linking running form to injury is always a tricky area when it comes to research. The moment one study links a certain movement pattern to a particular running injury, another study will come along and conclude there is no link at all. Such contradictions... 

March 24, 2014

Does Carbo-Loading for a Marathon Work? If So, What is The Best Way to Do It?

In previous articles, we’ve seen how critical fueling is in the marathon. Without enough carbs to get you to the finish line, you’re bound to “hit the wall“—that is, be forced to switch to burning mostly fats at a huge cost to... 

March 20, 2014
Maintaining electrolyte balance is important, but can be confusing. This article outlines a scientifically formulated plan to help you maintain levels & avoid cramps to run your best marathon yet.

Electrolytes for Runners: What You Need to Know

It can be difficult to know which information presented to us by the media that we should listen to. There are so many conflicting messages, and we hear more and more about conspiracies that make us question what we once thought was healthy. How do you... 

March 17, 2014

4 Simple Tweaks You Can Make to Your Training That Will Make You a Better Runner Immediately

What is one thing you can do to be a better runner today? For those of you like me who eat, breathe and sleep running, it’s easy, and a lot of fun, to get caught up reading about the latest training theories, race-specific workouts, and nutrition secrets.... 

March 13, 2014
I had no idea! There are actually 3 different types of tempo runs and understanding the difference is critical to racing faster. If you do not run in the right zone, you could be sabotaging your race! Here is how to run each type, and sample workouts to use.

What are Tempo Runs and Why Will They Help My Running?

One thing that many runners learn the hard way is that long distance running is not a sport of instant gratification. Running as fast as you can for as long as you can every day rarely leads to personal bests and instead leads to injury and overtraining. Racing... 

March 10, 2014

Gels, Sports Drinks and Gummies: Which is the Best Fueling Option for the Marathon

It’s hard to overstate the importance of fueling in the marathon. Without proper carbohydrate intake, you’re going to have a very difficult time making it to the finish without “hitting the wall” and slowing down drastically. ... 

March 6, 2014

RunnersConnect Team Member: Alexandre Charest

Lives: The beautiful little town of Rimouski by the St. Lawrence river in the province of Quebec, Canada. But since the river is  salted, has tides and is 30 miles wide we often say that we live by the sea. Works: I am a 39 year old father of four.... 

March 5, 2014
How are you supposed to run fast if you're running easy all the time? Here's the science on why slow running helps you run faster and what your easy run pace should be.

How Fast Should Your Easy Runs Be?

A common question, and one of the more difficult concepts of training to comprehend, is “how do easy runs help me race faster”. If you want to run a marathon at 9 minutes-per-mile, how does running 5-8 miles slow, or even your entire long run, at... 

March 3, 2014

A Simple 3-Step Formula Guaranteed to Prevent You From Hitting the Wall During the Marathon

Last time, we got an introduction to fueling issues in the marathon and reviewed a neat study on how you can predict whether or not you’ll “hit the wall” by running out of carbohydrates in your next marathon. Today, we’re turning... 

February 26, 2014

Black Toenails, Cramps and Pain on the Top of Your Foot: 3 Common Running Pains and How to Treat and Prevent Them

Running is difficult enough when you consider the very real threat of prolonged injuries that keep you off the roads for weeks or months at a time. But, what do you do about those more frequent, yet extremely painful annoyances, like black toenails and... 

February 24, 2014

How to Calculate and Predict When You’ll Hit the Wall During a Marathon

“Hitting the marathon wall” is a much-feared and much-discussed phenomenon in marathoning.  Runners speak ominously about a sudden wave of fatigue that sets in at about 20 miles into a marathon.  At this point, they say, the race is half... 

February 19, 2014

6 Workouts Guaranteed to Help You Crush Your 5k & 10k PRs

Whether you are a beginner looking for your first 5k training plan, or you are an advanced runner with a true love of running, not just a way to lose weight, you are going to need to follow some kind of training schedule to get you ready to race. Despite... 

February 17, 2014

How to Balance Scientific Research with Practical Training

The lens of science has given us some incredibly useful information about running. Scientific research has illuminated everything from injury prevention and rehabilitation to race-day preparation and best practices in training. With the advent of well-designed... 

February 12, 2014
Runners all have to take time off running sometimes; after marathons or big races; when injuries occur; or just burnout, but how do you stay fit? This article covers various forms of cross training, even ones you never thought a running coach would suggest!

How to Stay Fit While Taking a Break from Running

Unless running is your one-and-only passion, it’s likely that you’ll want to take an occasional break from the monotony of putting one foot in front of the other for your training. Heck, even if you are a completely dedicated runner who is focused... 

February 5, 2014

3 World Class Runners and Coaches Share Their 6 Secrets to Success

Getting fit and fast is what most runners aim for and one thing that can really help is gleaning advice from those who are fitter and faster. If your goal is to qualify for the Boston Marathon, why not discuss what training and lifestyle choices it takes... 

February 3, 2014

Gluten-free Diet for Runners: The Missing Link Or The Latest Fad?

The gluten-free diet has taken off in recent years and instead of being viewed as nutrition therapy for a handful of medical conditions, it may inadvertently be the new “fad diet.” I don’t want to use that term in a negative way because the gluten-free... 

January 29, 2014

How to Warm Up for a Marathon

Most runners understand the value of warming up before a race. A warm-up primes your muscles for peak performance by increasing your core body temperature, which speeds oxygen throughout the body, loosens your legs, and triggers the neural pathways between... 

January 27, 2014

Could Eating Too Much Protein Increase Your Risk of Stress Fractures?

What you eat provides not only the fuel to get you from point A to point B while running, but also the raw ingredients for all the stuff that makes up your body. Eating properly is especially important to competitive runners as your body needs to be able... 

January 24, 2014

The 4 Lessons My Coach Tried to Teach Me (But I just Wouldn’t Listen)

A few weeks ago I was invited back to college to celebrate the 10-year anniversary of our cross country team’s first ever Ivy League Championship. It was awesome to reconnect with old teammates and reminisce about our college training days. At one point... 

January 22, 2014

Can Form Drills Help You Become a More Efficient and Injury-Resistant Runner

Unlike most sports, running, at its core, is pretty simple. You don’t need to study any rules before you can start and it doesn’t involve complicated skills like learning how to swing a bat, ice skate or throw a ball. However, while running is easy... 

January 20, 2014
A behind-the-scenes case study with the exact steps you can take if your goals are to lose weight, get healthy, and run your first race

How to structure your training and succeed when your goals are to lose weight, get healthier, and run your first race

Most articles about training center on how to run your fastest race possible. This is logical given the somewhat universal physiological realities of trying for a new personal best – the lessons can apply to everyone. However, simply running faster... 

January 17, 2014

Managing Lactose Intolerance and Preventing GI Issues

In workouts or on race day, you want everything to go right.  One of the most common things that can go wrong is in your gut: an upset stomach, digestive problems, cramping, bloating, or gas can all put a serious damper on a run, workout, or race. Today... 

January 15, 2014
This article outlines the course-specific training and the 4 key workouts you need to perform in training to run your best at the Boston Marathon

4 Key Workouts to Prepare for the Boston Marathon Course

The journey from Hopkinton to Copley is one of the most famous treks in marathon racing. While some runners prefer to approach the actual race as a well-earned celebratory run, many runners relish in the opportunity to challenge the infamous course. If... 

January 13, 2014
Are you sabotaging your strength work by falling victim to one of these 5 common myths about strength training for runners?

5 Common Myths About Strength Training for Distance Runners

Despite the advancements in our understanding of the role strength training plays in our development as long distance runners, there are still some pervasive myths in the running community about the best way to approach improving running-specific strength. Like... 

January 10, 2014
How to detect piriformis syndrome and a specific strengthening and stretching program to help you return to healthy training

Piriformis Syndrome: How to detect it and strengthening and stretching programs to help you heal

It is that spasm that shoots down the back of your leg from your hip. It is the pain that radiates down your hamstring. It is the numbness that reminds you something is wrong. It is the hip pain when sitting. No matter what way you look at it, when you... 

January 8, 2014

Is Reducing Inflammation Really the Best Way to Treat Running Injuries?

In previous articles, we’ve looked at the usefulness of specific treatments for running injuries, like ice baths, heat, and kinesiology tape.  But something we haven’t spent much time on is overall theories of injuries—how they develop,... 

January 6, 2014
A step-by-step process to help you add visualization to your training repertoire to become a stronger runner and help you push harder during races.

7 Strategies to Help You Develop Mental Toughness During Races

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 threshold, increasing... 

January 2, 2014

Is DMSO an Effective Treatment for Running Injuries?

Veteran runners can list off a litany of folk remedies and cures for running injuries, accompanied by stories about their successes or failures.  One of the most talked about old-school treatments for running injuries that still crops up from time to... 

December 30, 2013
Don't become one of those runners who is gun-ho about their goals January 1st but by March has lost all motivation. Use these 7 tips to stay on track

7 Surefire Ways to Reach Your 2017 Resolutions

2016 has officially left us, and whether you enjoyed the year or not, it is now that time of year where we start to think about the goals we want to achieve in 2017. Fitness centers, coaches and runners alike expect two things of the next few months:... 

December 23, 2013

Does Running Shoe Technology Really Work as Advertisements Claim

Running shoe advertisements are full of claims about all the technology in the latest shoes. As an example, open up any running magazine or go to any running website and you’ll see advertisements about shoes with high-tech cushioning or foot control... 

December 16, 2013

Are Epsom Salt Baths an Effective Treatment for Running Injuries?

A while back, I was dealing with a nagging foot injury and the veteran physical therapist I was working with recommended I try soaking my foot daily in a solution of warm water and Epsom salt.  This trick was, apparently, popular with top-level soccer... 

December 13, 2013
Stress fractures from running are common, but that does not make it any easier to handle. If you want to make sure you find the best training plan to return to running after a stress fracture to stay healthy, but get back to running quickly, this will help.

How to Return to Running After a Stress Fracture

The words “stress fracture” are perhaps the most feared in a runner’s vocabulary. Due to the length of time that it takes to heal, stress fractures can be just as much of a mental injury as it is a physical one as it requires a lot of patience,... 

December 11, 2013

How Your Running Form Changes During Long Runs and Easy Runs

Last week we looked at how hard anaerobic running (short races and speed workouts) can result in fatigue-related changes in running form.  But the tired feeling you get after an interval workout or a 5k race isn’t the only kind of fatigue which... 

December 9, 2013

How to Prevent Running Injuries: Using Prehab To Avoid Rehab

Anyone who has ever had a running injury (and let’s face it that probably includes most of you) will be familiar with receiving a list of strengthening exercises designed to help get you back to 100%. Most therapists will tell you (myself included)... 

December 4, 2013

Why you’re suffering from muscle cramps during a marathon (and it’s not because of dehydration)

Why do marathon cramps happen, even after running countless training miles, marathon-specific long runs, and paying special attention to your fueling and hydration needs? In this video lesson, which is taken from our 3-part free video series, we’ll... 

December 2, 2013

The Effects of Fatigue on Your Running Form: How Your Form Breaks Down (and what injuries occur) During Short Races and Speed Workouts

In several previous articles, we have seen how important it is to run with good form.  Any number of running form deficits can put you at a higher risk for a range of injuries.  While it’s easy to think about running smoothly and efficiently when... 

November 25, 2013

How Cold Weather Impacts the Stiffness and Cushioning of Your Running Shoes

Last week, we looked at some ways to keep warm while running during the winter.  Cold weather affects not only your body, but your equipment too—watch displays slow down, water bottles can freeze up, and cold temperatures can even change the stiffness... 

November 19, 2013

How to Warm-up for a Race: An In-depth Look at the Routine of an Elite Runner

There are many different philosophies on warming up before a workout or race that on a starting line, you could look around to the thousands of runners in front of and behind you and not a single one of them went through the exact same routine to prepare... 

November 18, 2013
Runners worry about the risks of running in the heat, but training in the cold can be just as dangerous. Here's how to train safe in cold temperatures

Running in Cold Weather – Avoiding Hypothermia and Staying Safe

As winter closes in on runners in many areas of the country, it is worth taking a look at how to manage training in cold temperatures.  In some ways, cold weather is not as restricting as hot weather: you can always put more clothes on to stay warm. ... 

November 13, 2013

Coach Sarah Answers Your Training Questions

In addition to providing a custom training schedule, coaching support, and constant feedback and training adjustments, our RunnersConnect coaching membership also includes weekly Coach Chats that allow you ask our expert coaches your individual training... 

November 11, 2013

How Much Running Can You Safely Do When Returning From an Injury

It’s hard to tell how quickly you can come back from an injury. Should you wait until all of the pain subsides completely or is it okay to do some easy running when you still have a bit of soreness? These are difficult questions to answer because... 

November 4, 2013

Could Lack of Hip Strength Increase Your Risk of Shin Splints? The Latest Research on the Relationship Between Hip Strength and Shin Splints

The importance of hip strength is not a new issue.  In previous articles and injury guides, we’ve seen that having poor hip strength, particularly in your abductors and external rotators, is connected with an increased risk of patellofemoral pain... 

October 29, 2013

The Benefits of Hill Sprints for Novice Distance Runners

For those relatively new to regular running, the notion of introducing maximal effort hill sprints is often met with concern over the possibility of overtraining and encouraging injury. And yet, including one or two weekly hill sprint sessions into your... 

October 28, 2013

Will Improving Your Overall Athleticism Reduce Your Risk of Stress Fractures?

Most runners know somebody whose training or racing ambitions have been sidelined because of an injury caused by another sport.  Whether it’s a torn ACL from playing a pick-up game of soccer or a sprained ankle from a rec basketball league, “other... 

October 22, 2013
Marathon training requires a long, grueling running segment and getting burnt out is common. So, how do we train hard without falling victim to burnout? This article explains the physical and mental aspects, and how to avoid in the future.

Could “Burnout” Be Why You Are Struggling on Every Run?

For many runners, the marathon is the summit of the racing mountain, the ultimate goal worth putting in all those miles for.  Nothing equals the satisfaction of being able to slap that “26.2” sticker on your car and introduce yourself as a marathoner. From... 

October 21, 2013

Are Nitroglycerin Patches an Effective Treatment for Overuse Injuries?

The next frontier in treatments for overuse injuries is in what you might call “biological treatments.”  Long dreamed about by doctors and runners alike, a pill, cream, or injection of a medication that would quickly and reliably boost your... 

October 16, 2013

What to do if the Marine Corps Marathon Gets Cancelled

This summer a reporter from RunnersWorld called and asked to do a story on advice for what to do when your goal marathon gets cancelled. After everything that happened surrounding the NYC Marathon in 2012, it would have been a good headline. I didn’t... 

In this article, we outline the research and science about how long you should wait before running another marathon if your goal is optimal performance.

How Long Should You Wait Before Running Another Marathon

You’ve just finished your goal marathon and, if you felt anything like I do in the last 10k of a marathon, you swore off running another one as soon as you wrapped yourself in the Mylar blanket! However, the memories of that tough last 10k will quickly... 

October 15, 2013

Iontophoresis Treatment for Running Injuries

Several weeks ago, we looked at corticosteroid injections as a treatment for running injuries.  Though popular in years past, injections of corticosteroids like cortisone have begun to fall out of favor because of reports of ruptures in tendons and fascia... 

October 8, 2013

Do Customized or Advanced Insoles Really Work?

Anyone who has recently bought a new pair of running trainers may well have found themselves being recommended some ‘superior’ insoles to replace those that come with the trainers. In one major running store chain, the footwear recommendation service... 

October 7, 2013

How Your Casual and Work Shoes can Contribute to Your Running Injuries

Runners spend a lot of time worrying about the shoes that they wear for their workouts and races.  They’ll try on a dozen different trainers at a running shoe store, searching for the perfect shoe that will keep them running healthy.  But often,... 

October 1, 2013

How to Measure Your Strength and Flexibility to Assess Your Injury Risk

When you see the word “couch” in the title of an article about running, you can generally assume it is referring to the one in your living room in front of the television. Well, as someone always keen to keep you on your toes (metaphorically speaking... 

September 30, 2013

Can You Train Your Lungs and Breathing Muscles to Get Stronger and Will this Actually Help You Run Faster

It’s hard to imagine something as fundamental to running as breathing.  You really can’t go without it! But as simple as breathing is, there are still a lot of questions about how it actually affects your running. Can getting better at breathing—with... 

September 24, 2013

The Pregnant Runner: How to Excel When You’re Expecting

It seems that no matter what the issue, when it comes to pregnancy, there are two sides to every coin. Some women try to gain as little weight as possible while others encourage the pounds; some women involve the entire family and friends in the birthing... 

September 23, 2013

Is Ultrasound an Effecitive Treatment for Overuse Running Injuries?

Ultrasound is a treatment method for overuse injuries favored by many physical therapists, athletic trainers, and chiropractors.  By running electricity through a special crystal, ultrasound machines generate sound waves that oscillate thousands of times... 

September 17, 2013

3 Common Myths About Warming Up Before a Run (and How to Make it Work for You)

Only five months have passed since I last wrote an article about the importance of a dynamic, pre-run warm-up; indeed sometimes I worry that I must sound like an annoying megaphone constantly pressed against the ear of clients and readers. But then I... 

September 16, 2013

Sprint Training for Distance Runners: Why it Works and How to Get It Right In Your Training

A runner’s typical week of training involve workouts at a variety of paces, ranging from slow, easy runs for recovery and basic aerobic endurance to threshold efforts and race-pace intervals to build fitness for a specific race distance.  But perhaps... 

September 9, 2013

Can PRP Injection (Platelet-Rich Plasma) Effectively Treat Chronic Running Injuries?

In the past decade, several emerging treatments for chronic overuse injuries have been getting a lot of attention in the running community.  Chief among these is platelet-rich plasma injections or PRP, a procedure that attempts to use cells from your... 

September 5, 2013

Getting “Chicked” – A History of Women’s Running

It is easy to take running for granted. We often complain about bad workouts and slow race times without taking the time to think about just how privileged we are to have a strong pair of legs beneath us, capable of pounding the pavement for mile after... 

September 3, 2013

The Causes of Side Stitches and How This Helps You Prevent Them

  The left side pain or that pain in your right side that makes it difficult to breathe when running as it feels like someone is stabbing you in your side. Although it doesn’t help ease the pain, just know that side stitches are a very common... 

August 29, 2013

Preparing for a Race – Components of a Training Plan

You say “po-tay-toe”, I say “po-tah-to”; you say “Fall”, I say “Autumn”… Whichever side of the pond you are on, with September upon us chances are you are about to begin preparation for a distance race, be it 10k, half marathon or... 

August 27, 2013

Amenorrhea and Running: Is it Normal for Female Runners to Miss Their Period?

Amenorrhea is hardly a new issue in the world of endurance sports. Studies over the years have reported that over 60% of women athletes have what is known as “Athletic Amenorrhea,” that is disturbed menstruation due to the demands of high intensity... 

August 26, 2013

Balance Exercises — Does Using Stabilty Balls and Other Unstable Surfaces Enhance Strength and Performance

Maintaining your muscular strength with a regular strength routine is important for performance and for staying healthy.  But deciding on which exercises to do and how to do them can be a confusing process. Different variants of “standard”... 

August 22, 2013
How do you find the balance between staying safe and enjoying the beauty and independence of a run as a female athlete? Here are 4 helpful tips

4 Essential Safety Tips for Female Runners

Last summer I went for a run with a group of about six women, all of whom were professional runners. We were laughing and talking about various things, until the conversation took a serious turn. One of the women told a story about how four men in a car... 

August 20, 2013

Do Tight Shoes Increase Your Risk of Developing Bunions?

A big concern for runners as they get older is the integrity of their lower body.  Without a strong pair of legs and feet that are in good condition, it can get very hard to continue the sport you love. Though there is a lot that can go wrong and interfere... 

August 13, 2013

The Effects of Various Types of Birth Control on Runners

It is sometimes hard to believe that there was ever a time before the Internet. Today, one can date, shop, attend school, chat, and share meaningful life events, all without leaving the comfort of home. In many ways, this age of technological dependency... 

August 12, 2013

Is Shockwave Therapy an Effective Treatment Option for Chronic Running Injuries

Despite the obvious drawbacks, now is a rather exciting time to be a runner with an injury needing treatment.  Our understanding of injury causes and treatments still has a long ways to go, but in the past several years, medical knowledge on running... 

August 6, 2013
To run faster, should you increase step frequency or stride length? To increase your running speed, you actually need to do both, here is how.

How to Improve Your Speed: Step Frequency and Step Length

You have decided to take up running. It helps us to lose weight, it helps our long term health, and there are a lot of other running benefits including that famous runner’s high we hear others talking about. Soon after you go for a run, you wonder... 

August 5, 2013

The Benefits of Balance Training for Runners

There are a few strength exercises that seem to be staples among runners: leg lifts, clamshells, hamstring stretches, glute bridges, and a few others.  One of these exercises, which you’re sure to see being done by friends and competitors in the... 

July 29, 2013

Are Graston and Active Release Technique (ART) a Legitimate Treatment For Running Injuries?

Soft tissue injuries are the broadest and most common category of injuries that runners suffer from.  This category encompasses all injuries to the muscles, tendons, and fascia in your lower body. While they are often easier to treat and less severe... 

July 23, 2013

Poor Posture and Pain: Implications for Runners (Part I)

For the majority of us runners, despite eager attempts to get our trainers on at any given opportunity, we have to bow down to the fact that we will spend more time each week at work than out running. It’s not fair but such is life! For many of us,... 

July 22, 2013

Does the Amount of Cushioning in Your Running Shoe Reduce Impact Force and Injury Risk?

We’ve talked a lot about shoes—how to find the right ones, when to get new ones, and whether lightweight ones can help you run faster when you race. One issue we haven’t addressed yet, though, is a very simple intrinsic property of a shoe:... 

July 16, 2013

Rest Periods During Workouts – An Overlooked Element of Training

Sometimes, it’s the simplest or most fundamental elements of training that both coaches and athletes overlook. When you’ve been training and competing for almost your entire life, it can be hard to think back to the basics. However, for many runners,... 

July 15, 2013

How Does Your Arch Height Affect Your Shoe Choice and Injury Risk

When shopping for shoes, many running stores will recommend looking at the height of your arch to determine what kind of shoe you need. But, is arch height and effective way to determine what shoes you need? People have arches that range from very high... 

July 9, 2013
Determining the difference between pain and normal training aches can be impossibly difficult. We explore the science behind pain to help you run smarter.

A Good Hurt vs. Pain: An Introduction to Understanding Pain

Most runners are no stranger to pain. Though there are a select few who manage to run injury free, the majority of us mere mortals will tend to, on more than one occasion, push our limits of frequency, intensity and/or duration and end up with a running... 

July 8, 2013
We examine the research on why older runners are at a higher risk of calf injuries and steps they can take to prevent them from occurring

The Relationship Between Age and Calf Injuries

In our article about Common Running Injuries in Men, we found that particular injuries that are common among male runners—knee osteoarthritis, meniscus tears and calf strains—are also conspicuously more frequent as runners get older. Calf strains... 

July 2, 2013

How Do Heavy Weights Benefit a Long Distance Runner

In addition to aerobic development, one of the key components to running faster is improving your ability to produce a forceful stride quickly and efficiently. Simply speaking, the more power you can generate with each stride while using a minimal amount... 

July 1, 2013

The Most Common Running Injuries in Men

Last week, we looked at injury patterns in women and some of their potential causes.  Though overall, men are somewhat less susceptible to running injuries than women, men are nevertheless overrepresented among some particular injuries. This week, we’ll... 

June 27, 2013

Push or Pull? A Look at Running Propulsion

“Some people create with words, or with music, or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, “I’ve never seen anyone run like that before.” It’s more than just... 

June 25, 2013

Are Women More Prone to Running Injuries Than Men?

It is pretty well-known that women are more susceptible to running injuries than men.  The question of why is a bit murkier—is it body dimensions? Hormones? Different training? This week, we’ll be taking a look at sex differences in running injuries... 

June 24, 2013

Can Tart Cherry Juice Replace NSAIDs to Relieve Pain and Reduce Inflammation for Runners?

Tart cherry juice has gained much attention recently, among athletes and the general public, for its powerful anti-inflammatory properties. Recent research has shown that tart cherry juice may be just as effective, if not more effective, than popular... 

June 18, 2013
Sure, nice weather makes it easier to get out the door, but the truth is heat & humidity wreak havoc on your training. Since summer is one of the most important training seasons, it’s critical you approach the summer with realistic expectations about your performance and understand the potential pitfalls.

Adapting Your Training to the Summer Heat

While it’s true running in the winter presents some serious motivational and training challenges thanks to short days, cold weather, and icy roads, it’s actually the summer season that negatively impacts training the most. Sure, bright sunshine and... 

June 17, 2013
Ever wonder how much those few extra pounds you're carrying around will slow you down? We examined the research and summarized the findings for you

Does Being Overweight Slow You Down?

It’s a no-brainer for most people that extra weight will slow you down when you run. A few too many cookies enjoyed over the winter, or even just a water bottle strapped to your waist will, in theory, slow you down by increasing the metabolic cost... 

June 13, 2013

Gait Retraining: Rehabilitating and Reducing the Recurrence of Running Specific Injuries

As part of the constantly evolving study of how best to rehabilitate specific running injuries, research shows us that conscious modification of certain movement patterns linked to specific injuries whilst running can lead to lasting changes in running... 

June 11, 2013
Black toenails from running are not only painful, but can end up infected or falling off. If your toenail hurts, this article will explain how common black toenails are for runners, what causes them so you can avoid black toenails in the future, and how to treat your bruised toenail correctly, so they can heal in less time.

What is the Best Way to Treat Black and Bruised Toenail from Running?

Anyone who’s ever run a tough, hilly race or long run more than a few times, especially on trails, can probably guess what “jogger’s toe” refers to. The black, bruised appearance of one of your toenails after it takes a beating... 

June 10, 2013

Techniques to Prevent Nausea and Vomiting Before, During, and After Racing

For those who witnessed it live, the 1996 Men’s Olympic Marathon Trials is a race they’ll never forget. Yes, race winner Bob Kempainen won in a course record time of 2:12:45, but that isn’t what made the race so memorable. At 22 miles, just as Kempainen... 

June 5, 2013

Using Running Drills To Improve Running Efficiency

Last week, I had the pleasure of working with NHS Choices, the United Kingdom’s biggest health website, as part of their “Couch to 5K” plan designed to help get people off the couch and running either 5K or 30 minutes by the end of 9 weeks. Given... 

June 4, 2013
Always wondered if becoming a vegetarian would be healthier? We explain what the various types mean, how it can help you run faster, and the potential pitfalls you should watch out for.

Is a Vegetarian Diet Right for You?

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June 3, 2013

GI Issues in Focus: Research on Gastrointestinal Problems During Running and What You Should Do About It

“Joggers trots.”  “The runs.”  Whatever you call it, gastrointestinal problems are no stranger to many runners. Though they might not be pleasant to talk about, anyone who has experienced them knows how much trouble they can... 

May 30, 2013

Mind over Matter? The Central Governor Theory Explained

As runners, we spend countless hours focused on the physiological aspects of training – VO2max, threshold, aerobic development, etc.  And for good reason. There is no doubt that improving these biological systems will help you run faster. However,... 

May 28, 2013
The scientific evidence and research on the prevalence of allergies in runners, what effects they can have on performance and how to treat.

Seasonal Allergies in Runners: The Impact on Performance and How to Treat

On June 3rd, 2011, the competitive running world was wrapped up in huge anticipation for the Prefontaine Classic 10,000m. Galen Rupp, widely considered the best American distance runner in decades, was slated to take on American record-holder Chris Solinsky... 

May 21, 2013

How and Why You Should Strengthen Your Hip Abductors

We often hear about how running is “all about the hips”, and how the source of all your running injuries is weakness in the muscles around your hips, but what does that mean? Which hip muscles are so critical to success as a runner? Turns... 

May 20, 2013

Does Air Pollution Affect Running Performance?

As spring rolls in, many runners are grateful to be able to run outside without suiting up for freezing temperatures.  But warm, sunny weather can also bring along another trademark of summer—air pollution. In large cities and other areas with power... 

May 16, 2013

Choosing the Right Running Shoes: A Look at How Trainers Affect Training and Running Performance

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 hell... 

May 14, 2013

2 Tests of Hip Strength and Stability That Can Determine Your Risk of Running Knee Injuries

As a high school track and field coach, I get to work with athletes with a huge range of abilities.  Some are very talented and naturally strong, able to take to any new sport or form of exercise with ease, while others are somewhat uncoordinated and... 

May 13, 2013

Running and Weight Loss: An In-Depth Look at the Relationship Between Exercise and Energy Balance

Last week, I introduced metabolism and described how body weight and resting metabolic rate (RMR) are connected. I also mentioned that there are three components to metabolism: resting metabolic rate, the thermic effect of food, and energy expended for... 

May 9, 2013

The Impact of Footwear and Foot Type on Injury Prevention

“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 thought over the last few... 

May 7, 2013

Trail Running: Sprain-Proof Your Ankles by Gaining The Right Balance

It’s finally getting to be the time of year when dirt trails are clearing off, meaning that trail runners, cross country athletes, and anyone else who enjoys running over more challenging terrain on occasion will be hitting the trails soon. While... 

May 6, 2013

Understand How Metabolism Works to Unlock the Mystery of Running and Weight Loss

Metabolism. It’s a word we hear a lot when discussing weight loss (or weight gain). We usually use it as an excuse for why we can eat whatever we want when we are younger, and more often as an excuse for why we get bigger or can’t seem to meet our... 

April 30, 2013

Proper Running Form: Does Gravity Help You Run Faster? The Importance of Hip Extension, Leaning from the Ankles, and How to Improve your Efficiency

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 remind ourselves that this... 

April 29, 2013

Does Vitamin D Enhance Racing Performance?

Last time, we reviewed how your calcium intake can affect your bone health, and in doing so, we noted that vitamin D, which boosts calcium absorption, can impact the strength of your bones too. Today, we’ll be taking a closer look at vitamin D itself,... 

April 23, 2013

How Does Cadence Affect Injury and Performance

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 excessive braking... 

April 22, 2013

Will Supplementing with Calcium Help You Avoid Stress Fractures

A healthy diet is important for a distance runner, and you probably already know the basics. Fruits, vegetables, and good sources of carbs and protein make up the core of what an athlete should be eating. But this week, we’ll take a look at the... 

April 18, 2013

High-Risk Stress Fractures: How to Treat them Properly

While every runner dreads getting a stress fracture, not all are aware that stress fractures range in their seriousness. Stress fractures, tiny cracks in the surface of your bone due to overuse and excessive forces on your body, vary in both location... 

April 17, 2013
Heel striking is bad for runners right? Wrong! Overstriding is bad for runners, and here is how to increase your running cadence and stop overstriding so you can stop getting injured all the time!

Heel Striking, Overstriding, and Cadence

The running industry is often caught up in a whirlwind of rumors; drugs in our sport, how running is “bad for your knees”, and that it is bad to run with your heel striking first. We cannot do much about the first one, that is up to the drug... 

April 15, 2013

Can Limiting Your Carbohydrate Intake during Training Lead to Better Marathon Performance?

Recently there has been renewed interest in a dietary strategy that actually limits the athlete’s access to carbohydrate during training in order to enhance the body’s adaptations to training and fuel utilization. The “train low” theory (training... 

April 9, 2013

Introduction to Running Biomechanics

bi·o·me·chan·ics /ˌbīōməˈkaniks/ Noun The study of the mechanical laws relating to the movement or structure of living organisms. If the above has turned you off slightly, I totally understand.... 

April 8, 2013

Dehydration and Performance: The Right Way To Rehydrate When Running

While it’s not quite feeling like spring yet in most of the country, one concern that will surely be on many runners’ minds once it does is hydration. Over the winter, it’s easy to get lulled into drinking minimal amounts of water, and... 

April 4, 2013

Dynamic Stretching: A Warm-up Routine to Reduce Injury and Improve Performance

The Romans had a neat trick for knowing how far their troops had traveled. They would have a soldier count each time his left foot hit the ground. When he’d reached 1000, they knew they had traveled a mile. Some 2000 years later, researchers at... 

April 2, 2013

Is there an Ideal Footstrike for Runners?

A topic that’s probably crossed every runner’s mind in the past year or two is footstrike style. With the rise of barefoot running and minimalist shoes, there’s an inevitable debate going on about the risks and benefits of the various... 

April 1, 2013

Nutrition Periodization: Matching Nutrition With Your Training Throughout the Year

Periodization is a long-term, progressive approach to training designed to improve athletic performance by systematically varying training throughout the year. The ultimate goal of training periodization is to achieve peak performance at the most important... 

March 28, 2013

RunnersConnect Team Spotlight: Debra Hexsel

Where do you live? Kingwood, Texas (26 miles from downtown Houston) How old are you? I’ll be 57 on April 6 How long have you been running for? Trick question. This go around since July 2011–when I successfully gained entry via lottery to... 

March 26, 2013

How To Manage Exercise-Induced Asthma? Prevention Strategies And Medications

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, particulates from pollution,... 

March 25, 2013
Studies have found that low-fat dairy should be consumed to help in weight loss. We explain how to incorporate dairy into your diet as a runner.

Low-Fat Dairy and Weight Loss: Understanding the Role of Dairy in the Runner’s Diet

Most runners recognize the value that low-fat dairy products can bring to the sports nutrition diet. For instance, some dairy products are good sources of protein and carbohydrate; they are rich in calcium and vitamin D, and they taste great. Unfortunately,... 

March 20, 2013

Exercise-Induced Asthma: Facts, Risks, and Remedies

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 and can put a serious damper... 

March 12, 2013

Where Are You Most Likely to Get a Stress Fracture? Research to Help You Catch Potential Stress Fractures Early

A stress fracture is one of the most feared running injuries. With a virtually guaranteed six or eight-week layoff from running, the prospect of sustaining one is unsettling even to veteran runners who have dealt with other injuries. Additionally, the... 

March 11, 2013

Diet of Kenyan Runners: A Scientific Look at the Diet of the World’s Fastest Runners

Studying the diets of elite runners can not only be a fun comparison to your own nutritional intake, it can also be a great way to better appreciate and confirm many of the scientifically proven nutritional concepts experts believe help improve performance... 

March 5, 2013
In this article, we'll look at the research on post race calf soreness, why this happens, and 2 simple ways to prevent it from happening again

2 Simple Ways To Stop Sore Calf Muscles After Running

Nicer running weather means more runners take to the streets to get their exercise in, and there are plenty of races to chose from all over the country to make the most of the racing season. But many of us may have slacked off a little too much in the... 

March 4, 2013

Overhydration: Is the Fear of Dehydration Causing you to Drink Too Much?

Last week we talked about sports drinks, their role in performance, and suggested guidelines for intake. Despite what I know about sports drinks and hydration, I rarely drink during training or racing. If time and location permits, I might steal a drink... 

February 26, 2013
There are so many hip strength exercises, which are the best for runners that will strengthen hip muscles to prevent injuries? Research found these 5 worked

The 5 Best Exercises to Strengthen Your Hip Muscles and Prevent Injury

As we have seen in the past, strengthening the muscles of the hip, thigh, and leg are essential for a runner to maintain power and health. If you are a runner, you probably have tight hip muscles, and that is pretty expected for most of us. But is it... 

February 25, 2013

How Much Sugar Should Your Sports Drinks Contain? Research on Carbohydrate Concentration, Sugar Combination and Impact on Marathon Performance

Since Gatorade was first introduced in 1965 by a University of Florida medical team, researchers have sought to understand a sports drink’s effects on athletic performance. Gatorade, and the later developed competing sports drinks, were designed... 

February 19, 2013
While hamstring stretching has recently come under fire, recent research indicates it can improve your gait and plantar fasciitis. Read this article to find out more about why you need to stretch your hamstrings more.

Could Tight Hamstrings Be The Cause of Your Foot Pain?

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 before a workout... 

February 18, 2013

How To Master Eating and Drinking During a Marathon

Not surprisingly, the main focus for runners who are training for a marathon is on the long runs and workouts. Runners understand that the success or failure of a marathon race will predominantly be determined by how well they’ve trained. However, many... 

February 12, 2013

What is the Optimal Strategy for Increasing Mileage to Avoid Injury: Research on the 10-Percent Rule and Down Weeks

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 adhere to a rigid... 

February 11, 2013

Do You Need More Energy? A Guide to Finding the Right Calorie Balance for Running

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 an athlete know if they... 

February 5, 2013

Defining the Line Between Training Hard and Overtraining

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 we’ll be looking at... 

February 4, 2013

Protect Yourself from Bone Loss and the Female Athlete Triad – Avoiding the Athletic Amenorrhea Cascade

The Female Athlete Triad was originally defined as the interrelationship between disordered eating, amenorrhea and osteoporosis in active women. In 2007, the American College of Sports Medicine broadened the criteria — it now includes low-energy... 

January 31, 2013

What You Can Learn from the History of Training Methods

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 who ran for four years... 

January 29, 2013

Thyroid Imbalance in Runners: A Look at the Impact of Training on Thyroid Levels

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 to ensure good health. The... 

January 28, 2013
What elite runners eat to get the most out of their training and racing is not a secret. 2:22 marathoner Jeff Gaudette explains typical diet and how you can make it fit your training.

7 Ways to Make Your Diet More Like an Elite Runner

When I was training competitively, one of the most common questions people would ask was “what do you eat?” At the time, it seemed like an odd question, why were other runners wondering what elite runners eat? I didn’t put a lot of thought into what... 

January 22, 2013

Should a Runner Avoid Fluoroquinolone Antibiotics to Preserve Tendon Health? The Research may Indicate “Yes”

The past two weeks we’ve looked at two types of drugs that are commonly used for treating running injuries: Non-steroidal anti-inflammatories and corticosteroid injections. While we’re on the topic of prescription medication and running, there is... 

January 21, 2013

How to Add Probiotics to the Runner’s Dietary Plan: Understanding the Microorganism-Athletic Connection

In today’s world, where just about every hand soap and cleaning product you buy says “anti-bacterial,” where we are taught to store and cook food to eliminate bacteria, and where antibiotics are a frequently prescribed to treat certain illnesses,... 

January 18, 2013

High Hamstring Tendinopathy Injuries – Signs, Symptoms and Research-Backed Treatment Solutions for a Literal Pain in the Butt

You feel it when you walk, you definitely feel it when you bend forward, and the idea of running faster than a shuffle sounds almost impossible. Hamstring pain is a bad injury for anyone to deal with, especially for runners who need those hamstring muscles... 

January 15, 2013

Are Cortisone Shots an Effective and Safe Treatment Option for Running Injuries?

Last time, we looked at the role of non-steroidal anti-inflammatory drugs in running injuries. Because injuries to tendons, which connect tissue to bone, and fascia, the web of  collagen that surrounds muscles and internal organs, seem to be more degenerative... 

January 14, 2013

Could a Weight Loss Fad Diet Support a Runner’s Dietary Requirements? The Leading Plans’ Pros and Cons Explained

Many people take up running in an effort to kick-start or promote weight loss. For those already involved in the sport, weight loss/reduction in body fat or even just a different way of eating will help them perform better. In either situation, healthy... 

January 8, 2013
It seems natural to take an anti-inflammatory medication to treat an inflamed running injury, but it may be harmful or at the very least ineffective depending on the specific nature of the damage. We explain why, and give alternative forms to help heal your injuries.

Do you Take Anti-Inflammatories for Your Running Injuries? You Need to Read This

According to popular wisdom, inflammation is the main cause of pain in running injuries. The suffix of many — plantar fasciitis, Achilles tendonitis, patellar tendonitis — also implies that the root cause is inflammation at the injured area.... 

January 7, 2013
Health foods appear and are marketed as important for running, but some have caloric, sugar or nutrient content that can cause weight gain and sluggishness. These 6 foods are ones to watch out for that you may not expect.

6 “Healthy” Foods that Can Sabotage Your Running (& Make You Gain Weight)

There are many foods that are staples in a runner’s diet. Most of them are also the foundation of a well-rounded, healthy nutritional plan: Whole grains, fresh fruits and vegetables, and low-fat milk and dairy products to fuel your runs, and help you... 

January 4, 2013

Is Running Putting Your Lower Back at Risk? The Research on Lumbar Pain Risk Factors

Back pain is very common with as many as 70 percent of the general population experiencing a bout at least once in their life. But what about back pain in runners? Does running put any increased stress on your back, and if so, does it leave you at a greater... 

January 2, 2013

Could Taking Dietary Supplements Benefit Your Running? Verifying the Claims and Understanding the Facts

The dietary supplement industry is a thriving multi-billion-dollar business that is growing each year. In 2011, consumer sales were $30 billion, up by 8 percent from the prior year. More than half of U.S. adults take a dietary supplement, according to... 

December 28, 2012
Stress fracture. Two words no runner ever wants to hear. How do you know if you have one? What causes a stress fracture? How can I make sure I never get one again? These are all questions runners have when returning to running after a stress fracture. We look into the causes, symptoms, and best treatment options to get you back to running as quickly as possible.

The Ultimate Runner’s Guide to Stress Fractures: Causes, Risk Factors and How to Return to Training

That sinking feeling in the pit of your stomach. This is not just shin splints or minor soreness in your foot; this hurts too much when running. You know it probably is the two words that strike fear into every runner; stress fracture. But, how can we... 

December 18, 2012

How Does Running Affect Your Immune System? The Research on Illness, Part II

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 course of your recovery... 

December 17, 2012

Should a Runner Drink Alcohol? Evaluating the research on the Health, Training and Performance Effects

Alcohol is widely consumed by a large part of the world’s population, and the literature on the topic shows that alcohol is also consumed by a significant number of athletes ranging across all sports. In endurance sports, alcohol is a very common component... 

December 15, 2012

RunnersConnect Blog Now Available on Kindle

Great news for all you Kindle readers out there. You can now access and read all the RunnersConnect content directly from your Kindle device. To access the content, visit this link. Please note, I have no control over the price. If it were up to me, it... 

December 14, 2012
Runner's knee can be frustrating and painful, but we give you the causes to prevent it in the future, and lots of treatment options from conservative to aggressive to help get you back running as quickly as possible.

Runner’s Knee: Symptoms, Causes and Research-Backed Treatment Solutions for Patellofemoral Pain Syndrome

As much as we love having you check out our page, and we want to get to know you better, you are probably not here because you want to be. If you are reading this article on knee pain, you are probably suffering from some runner’s knee symptoms,... 

December 11, 2012
If you have a cold and would prefer not to miss a training run or race, what does the science and research say we should do? It's not what you expect!

Running With a Cold: Should You Do It?

Wintertime is the start of flu and cold season for many runners, especially the ones exposed to a lot of different people in their daily life. When you come down with a severe illness, it’s a no-brainer to take time off from running. But what about... 

December 10, 2012

A Runner’s Nutritional Plan for Treating Asthma and Breathing Difficulties

Asthma and exercise-induced bronchoconstriction (EIB) can be really frustrating for runners to deal with. Those with asthma often avoid exercise altogether out of fear of an asthma attack while athletes who have never had asthma before find themselves... 

December 6, 2012
The running performance gains caffeine consumption may give you are compelling. But is it safe?

Can Caffeine Enhance Your Running Performance? The Research on its Efficacy and Safety

An ergogenic aid is any substance that that claims to improve one’s work output or capacity to exercise. Many ergogenic aids come in the form of dietary supplements with claims that vary from fat burning and losing weight, to increasing strength and... 

December 4, 2012

Can Long-term Running Impact Joint Health? What the Science Says About the Risk of Osteoarthritis from Running

“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 the medical community,... 

December 3, 2012

Is Stretching Before Running Bad? Expand Your Concept of Flexibility to Improve as a Runner

This guest post was written by Greg Strosaker One of the more controversial topics in running (other than the debate over footwear choices) is the importance of flexibility. Coaches, experts, and runners disagree over the role flexibility plays in preventing... 

November 26, 2012
Learn a few easy healthy tips for runners in training to keep enjoying the traditional foods without sacrificing your diet plan over the holidays.

How to NOT Gain Weight From all the Big Meals Over the Holiday Season

The Holiday Season is synonymous with a month-long period of large feasts, rich foods, and festive treats and drinks lurking around every corner. It is also a time of traveling, socializing, and hibernating away from the cold and snow that winter brings... 

November 21, 2012

How Quickly Do You Lose Gains from Strength Training? And, Could Taking a Break Actually Benefit You?

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 don’t have to... 

November 20, 2012

Patellar Tendonitis and Running: Symptoms, Causes and Research-Backed Treatment Options

It’s that lower knee pain when running. That old wives tale echoes through your mind, “running is bad for your knees”, but you know this sharp pain in below your kneecap is not because running is bad for us, but just because something... 

November 16, 2012

Win a Free Copy of I Run Therefore I Am STILL Nuts

Yes, I enjoy reading in-depth physiology text and reading research papers, but I also take pleasure in learning from unconventional sources. It could be from the principles and practices of other sports and it can even be from hearing the stories and... 

November 13, 2012
Injury, recovery after a marathon, a hectic life. If we can't run for a few weeks, do we lose all our running fitness? Not as much as you think! Here is what the science says about how quickly you lose your strength and endurance when you have to stop running.

How Long Does It Take to Lose Your Running Fitness?

Whether it’s taking time off from running due to injury, taking a break to recover after a marathon, or a hectic life just getting in the way, we as runners are not great at missing training. Sometimes we wonder if it is even okay to take a day... 

November 12, 2012
Another reason to keep chugging it! Chocolate milk has been called the best recovery drink. But, is chocolate milk really going to help a runner recover faster? The research says yes!

Is Chocolate Milk Really a Good Recovery Drink After Running?

Multiple research studies have been highlighted recently touting the power of chocolate milk as a post exercise recovery aid and one of the best foods to eat after running. The claims are that chocolate milk (or any flavored milk) contains the perfect... 

November 6, 2012

Does Music Help You Run Faster? A Look at the Scientific Research

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 particularly enjoy... 

November 5, 2012
Research shows that 75% of runners are Vitamin D deficient. With the daylight dwindling, you're getting even less Vitamin D in the winter. Here's how low levels of Vitamin D can affect your training and overall health and recommendations to make sure you're getting enough.

75% of Runners are Vitamin D Deficient. Are You Getting Enough and How Can it Affect Your Training?

Vitamin D is an important component of a runner’s diet and recent research on the vitamin has concluded that it may be more significant for overall health than initially realized. According to a March 2009 study in the Archives of Internal Medicine,... 

November 1, 2012
Achilles tendon injuries can make running painful and eventually, almost impossible. We explain what causes achilles tendonitis, and how you can strengthen yours to be pain free, and get back to running quickly.

The Ultimate Runner’s Guide to Achilles Tendon Injuries

This is most likely an article you don’t want to read. Here’s why: Your achilles probably already hurts when running. It achilles may feel sore during your run, be creaking after your run, and feel tight and stiff as you walk around. Every... 

October 30, 2012

Fiber and the Runner’s Diet: How to Find the Perfect Pre Run Meal

Fiber has gotten a lot of attention in the supermarkets over the last 5 to 10 years. First there were high-fiber breakfast cereals, then there were fiber bars, and now I’ve noticed that there is even fiber being added to sugar packets and yogurt. With... 

October 29, 2012
Running the NYC Marathon? Then you must read our essential NYC Marathon Race Strategy Guide and make sure you avoid the 3 most common pacing mistakes

New York City Marathon Race Strategy: How to Crush the Five Burroughs

With just over 50,000 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 Central Park, and... 

October 25, 2012

How to Train for a Tough Mudder or Other Obstacle Style Race

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 participants total. Unfortunately,... 

October 24, 2012
The scientific symptoms, causes, and research backed treatment options to help you get rid of and avoid shin splints forever.

The Ultimate Guide to Shin Splints for Runners

How can I cure shin splints from running without taking time off? That is something most of us have wondered at some point. Shin splints has halted most runners at some point, and can be heartbreaking for runners who have just started to get going when... 

October 23, 2012
Can jet lag can impair running performance by up to 10% like some studies claim? We dig into the research to find the truth, and show you how to make sure jet lag doesn't impact your next big race.

Jet Lag and Running Performance: How to Minimize the Effects

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, but now runners of all... 

October 22, 2012
Muscle cramps while running are extremely painful, but knowing what causes the two types of muscle cramps will help you know the right remedies to treat it and prevent muscle cramps in future.

How to Prevent Muscle Cramps While Running

Almost every runner has experienced muscle cramps while running at one time or another, especially if you get muscle cramps while running a marathon or after running in the summer. I’ve heard countless stories from friends, family, and clients about... 

October 18, 2012
Racing the Marine Corps Marathon this weekend? One of my favorite marathons in the country. Here is our can't miss race strategy guide that breaks down the race, section by section, and helps you avoid the 3 most common pacing mistakes on the course

The Ultimate Marine Corps Marathon Race Strategy

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 done right! With a relatively... 

October 17, 2012

Running on No Sleep: How it Effects Performance on Race Day and in Training

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 and evening, and diminished... 

October 16, 2012

The Glycemic Index: How it can help you find the best foods to eat before, during and after running

If you’re an avid reader of this blog, than you know that carbohydrates are good for runners. They are the most accessible form of both immediate and long lasting fuel for endurance exercise and therefore should make up the greatest amount of a... 

October 12, 2012

Win a Free Copy of The Hansons Marathon Method and Help Us Debunk Marathon Training Myths

As some of our long-time readers may know, I had the privilege of running for the Hansons-Brooks Olympic Development project (check out the 1500 record holder) for part of my professional career. Not only was it an exiting opportunity as an athlete, but... 

October 11, 2012
If you struggle with Plantar Fasciitis or think you may be starting to feel it, get it taken care of now. Here is the ultimate guide for runners of how to improve it once you have it, and prevent it in the future. This guide has the symptoms to look for, the treatment for plantar fasciitis, and how to get back to running.

What are the Best Ways for a Runner to Prevent and Improve Plantar Fasciitis?

If only we could walk on our hands. The problem with heel pain or arch pain is that there is no way of avoiding it in daily life. If your foot hurts, every step hurts, and that does not even include how much it hurts to run. Even if you can keep running... 

October 9, 2012

When is the Best Time of Day to Run

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 a deeper physiological... 

October 8, 2012
If we want to lose weight, it can be hard to sort through the endless articles on how to do it safely as a runner. Its not worth risking your long term health to lose a few pounds, but this article finally explains it clearly, and gives multiple ways to measure body fat and track it as you lose the excess.

Running and Weight Loss: How to Safely Lose Weight Without Sacrificing Your Training

Body weight and image are common concerns among runners at all levels. Some runners are new to the sport and incorporate running as a healthy way to promote weight loss. Some runners have been in the sport for a while and are curious if weight loss will... 

October 2, 2012

Will Barefoot Running Strengthen Your Feet? And If So, Will this Prevent Injury?

Unless you’ve been living under a rock the past few years, you’ve probably caught wind of the barefoot running movement. Spearheaded mostly by Christopher McDougal’s best seller Born to Run (affiliate link), and aided by an army of internet evangelists,... 

October 1, 2012

The Ultimate Chicago Marathon Race Guide

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. However, that doesn’t... 

September 26, 2012

Coach Jay Johnson Joins the RunnersConnect Team

Have you ever wondered what it would be like to be trained by a coach who works with National Champions and Olympians?  Someone who could take the same strategies, approaches to training, and innovating workouts and apply them to your running? Now you... 

September 25, 2012
This article will look at the scientific research on leg length discrepancy and whether treating a leg length discrepancy with a heel lift will help.

Will Treating a Leg Length Discrepancy With a Heel Lift Keep You Healthy?

Have you been told that you have a leg length discrepancy? Many runners have, as it’s a fairly common phenomenon, affecting anywhere from 40-70% of the population, and is often blamed for causing running injuries. A leg length discrepancy seems fairly... 

September 24, 2012
In this article, we will provide you with a nutrition guide on how to eat during the taper to ensure optimal energy stores and avoid unwanted weight gain.

Nutrition During the Marathon Taper

During extensive marathon training you will build strength, endurance, and confidence in your ability to take on the marathon. At the same time, marathon training can break you down. It will break down your muscle fibers, deplete you glycogen stores,... 

September 18, 2012
All we need to run is good running shoes, but lacing wrong can mean injuries and blisters. Is there a best way to lace running shoes? Yes, here is why and how to lace running shoes up correctly to make them comfortable.

How to Lace Running Shoes to Prevent Injury and Increase Comfort

Running is pretty simple. One foot in front of the other, and all we really need are good running shoes, but you need to know how to lace up running shoes if they are to help you the most, especially if you have high arches or shin splints. Injury risk... 

September 11, 2012

The Benefits of Strength Training for Distance Runners

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 oppose the idea of runners... 

September 10, 2012

Why You Might Gain Weight While Training for the Marathon

Whether you are an elite runner or a first time marathoner, training for the 26.2 mile distance requires months of training and countless hours and miles recorded out on the roads. It only makes sense that this kind of demanding training regimen would... 

September 5, 2012

Contrast Bath Therapy for Runners: Is it Worth Your Time?

In the past month, we have examined the use of ice baths for runners and heating before running in treating injury and preventing soreness. Today, we’re taking on contrast therapy, a more recent take on water immersion for athletes. Contrast therapy... 

September 4, 2012
We know we need to fuel our bodies for training, but a runners fueling requirements change depending on the type of run. This post is helpful explaining when you need to eat why (and why!)

What to Eat Before and After Long, Workout, and Easy Runs

What you eat after a hard workout affects your recovery and your ability to be ready for your next workout. Recovery (both physical and nutritional) is a critical part of an athlete’s training but nutritional needs for recovery vary depending on a number... 

August 28, 2012

Is Heating Before a Run Effective? The Latest Research on When You Should and Shouldn’t Use Heat

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 by “squeezing out” the... 

August 27, 2012

3 Energy Systems Used in Running and When You Need Each

Running is simple, we put one foot in front of the other, and allow it to happen naturally. That is how we start, but once we get into running a little more, we want to learn more about how to improve our speed by increasing our step frequency and step... 

August 23, 2012

The Common Runners Guide to Racing, Vacationing, and Running at Altitude

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 some point in their running... 

August 21, 2012

Plyometric Exercises for Runners: The Latest Research on Whether They Will Improve Your Performance

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 energy actually... 

August 20, 2012

Should I Eat Before I Run? How to Fuel Your Body for Any Running Workout

Some runners can’t walk out of the door for a morning run without having something to settle their stomachs. Others cannot have a bit of food in their stomach without causing stomach distress. The overarching theme of sports nutrition is “every athlete... 

August 14, 2012

The Benefits of Ice Baths for Runners: The Scientific Evidence of How Long and How Cold Your Ice Bath Should Be

Ice baths are a perennial favorite recovery tactic among college runners who have easy access to a training room. Taking a 10-15 minute dip in icy water is pretty easy when there’s always a tub ready to go. But taking an ice bath is much more of an... 

August 13, 2012
We explain the who, what, when, why and how of carbo loading and give you tips based on your training circumstances to run your fastest marathon or ultra.

3 Ways to Effectively Carb Loading Before a Race

Carbohydrate loading, also referred to as carb loading, is a familiar term among athletes of all sports, but especially in the world of running. Carb loading before marathon events can help prepare us for success on race day, but it is not just for marathon... 

August 7, 2012

Does Kinesio Tape Work for Runners? A Hard Look at the Science and Research

If you have been watching the Olympics, one thing you’ve definitely noticed is the preponderance of athletes sporting colorful web-like tapings on their shoulders, knees, and legs. This flashy new tape is called Kinesio Tape, which is the most prominent... 

August 6, 2012
No runner wants a stress fracture. Help prevent them (and the pain they bring) by adding these 40 food options to your diet. Help repair your injuries faster too!

40+ Foods That Will Make Sure You Stay Stress Fracture Free

Anyone who has had a stress fracture (or even a stress fracture scare) is likely to be hypersensitive to anything that can increase or reduce the risk. In the past we have talked about bone robbers, four foods that should be removed from a runner’s... 

July 31, 2012

What Does Good Running Form Feel Like?

In past articles, we’ve looked a lot at what good form “looks like,” objectively speaking. You don’t want your hips dropping on footstrike, or your legs crossing over the center of your body, or your stride frequency to be too low. But all of... 

July 30, 2012

Are You Eating “Bone Robbers” That Are Increasing Your Risk for a Stress Fracture?

Stress fractures are common, frequent, and a highly feared injury among long distance runners. A sports clinic in Finland evaluated 100 cases involving stress fractures caused by physical exercise. Of those 100 stress fractures, football players and vaulters... 

July 23, 2012

Which Energy Gel is Best for You?

How many times have you found yourself reading the ingredients label of different energy gels trying to determine which might be the best energy gel, only to get mixed up and frustrated, and not able to decide which gel might work the best for you? Each... 

July 17, 2012

The Science of “Bonking” and Glycogen Depletion

“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 burn. Sugar, stored in your... 

July 16, 2012

How to optimize your diet to balance your pH levels and prevent nutrient leeching

Running has been link to a variety of health benefits; a regular running schedule can lower blood pressure, raise good cholesterol, boost immunity, and prevent many major diseases. A study done by Stanford University involved a group of 961 individuals... 

July 10, 2012
Running in windy conditions can make a huge difference on race performance. Find out how, and what you can do to give yourself the best chance of racing well.

How Much Will Running in the Wind Slow You Down?

For months you have put in hours of work diligently following your marathon training schedule. You have pushed through those mental barriers. Given up hours of socializing with friends. Now, with just a few days to go, the weather forecast shows strong... 

July 9, 2012
3 Nutrition tips and a list of healthy, travel-friendly runner snacks to help you maintain healthy eating habits while traveling whether you are racing or not. This guide will help you get the most out of your running this summer.

3 Nutrition Tips to Help You Stay Healthy (& Run Well) While Traveling This Summer

Summertime often treats runners to fun weekend races in neighboring cities and states, short getaways to the beach or pool, and family vacations. However, whether you are traveling by car or plane, don’t let all your hard work and healthy nutrition... 

June 28, 2012

Why Runners Get Hurt

Recent research has shown that as many as 79% of runners get injured at least once during the year. Stop. Think about that number for a moment. Nearly 8 out of every 10 runners you see at your next race have been or will be injured sometime that year. Recently,... 

June 27, 2012
In this article we examine the science behind when you need to replace your running shoes, and how old shoes may lack shock absorption, which will put you at risk of injury as the cushioning breaks down, but your running mechanics should not be affected by how worn down your shoes are.

How Long Before You Have to Replace Running Shoes?

Running is the best form of exercise there is. Okay, so we may be a little bias, but running is definitely one of the least expensive ways of getting fit, especially as all you need are good running shoes and you are off. We’ve all heard of the recommendations... 

June 25, 2012

How to practice your long run nutrition to find your sweet spot

As we are nearing the end of June, many runners are starting to build up higher mileage as they prepare for marathon and half marathon races in the fall. With this natural increase in both mileage and long runs comes good and bad experiences in regards... 

June 20, 2012
The scientific research on the differences, physically and mentally, between treadmill running vs running outside

Is Treadmill Running the Same or Easier Than Running Outside?

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 weather outside, why are... 

June 18, 2012

How to improve your relationship with food to become a happy and healthier runner

Did you know that your relationship with food could be having an impact on your training, family, friends, community, work and even your future health? Food is a huge part of your life, whether you recognize it or not. Your attitude towards food, whether... 

June 12, 2012

3 Scientifically Supported Tips to Help You Get the Most out of Pool Running: The Latest Research

Many of my recent articles have been about various ways to prevent injury. But unfortunately, our best efforts are sometimes not enough, and we get injured anyways. When you’ve run too far, too fast, or too much and you’ve done some damage to your... 

June 11, 2012

Can Chia Seeds Help You Run Longer and Faster?

Chia seeds are one of the newest movements in the heath food market. You can find them in everything from energy bars and beverages to crackers and soups. Many of the health conscious, endurance nutrition companies such as, Vega Sport, Bonk Breakers,... 

June 6, 2012

Are You at a Higher Risk for Running Injuries? The Latest Research on Who Gets Injured and Why

In our previous injury prevention articles, we’ve examined risk factors or preventive strategies for specific injuries, or types of injuries. Hip strength, for example, looks as if it prevents knee injuries, but there’s less evidence that it prevents... 

June 4, 2012
Suffering from an injury? Or maybe you want to be the best runner you can be? Make sure you are getting these foods into your diet as often as possible.

How to Recover Faster: 27 of the Best Foods for Healing

As a runner, getting hurt sucks. Whether you have just recently joined the running injuries club or maybe you have been babying a nagging injury for a while now, it can be disheartening and frustrating when you can’t train as hard or as long as you... 

May 30, 2012

Shin Splint Treatment: How Improving Calf Strength Can Fix Your Shin Splints

Shin pain, or “shin splints,” is a common and frustrating problem for a lot of beginning (and experienced) runners. It’s one of the most common ailments in runners, from sprinters all the way up to marathoners. While there are a variety of remedies... 

May 29, 2012

The Two Windows for Optimal Recovery After a Hard Workout or Race

Thanks to the advertising dollars allocated by some of the big name nutritional companies, you may already be aware that the nutrients you consume after a hard workout or a race play a dynamic part in your recovery. But, did you know that the timing of... 

May 23, 2012
Custom orthotics for running can help prevent injuries like runners knee and plantar fasciitis, as well as helping with over pronation, high arches, and flat feet, but are they worth the cost? Here's how to know if it will work for you.

Do You Really Need Custom Made Orthotics for Running?

If you have car trouble, you talk to a mechanic. If you are feeling unwell, you talk to a doctor. If you need running advice, chances are, you end up in a running store. We are a little skeptical of running stores, especially when it comes to gait analysis... 

May 22, 2012

How to Return to Running After an Injury

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 we’ve written before about... 

May 21, 2012

Is Splenda a Healthier Choice for Runners?

Now that you know you need to watch your sugar intake after reading The Truth about Sugar for Runners, your next question may be, is there a healthy alternative to sugar? We have all seen the yellow, blue and pink packets sitting on the table at restaurants,... 

May 16, 2012
Many runners don’t run with proper form when they go uphill or downhill. In this article, we'll show you exactly how to maintain proper form when running hills

The Proper Technique for Running Uphill and Downhill

Hills get us every time. We know what is coming. We know it won’t be more than a few seconds before we feel that familiar burn in our legs, we find it harder and harder to breathe, and once we reach the top, it feels like forever before our legs... 

May 15, 2012

The Ideal Marathon Recovery Plan: Learning from Elite Runners

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 volumes and intensities... 

May 14, 2012
The marathon taper can be terrifying. With less miles, feeling sluggish, and race day closing in, nutrition becomes more important than ever. Avoid these 6 common nutritional mistakes to make sure you run your best on race day!

6 Nutrition Tips for the Perfect Marathon Taper

After miles upon miles and hours upon hours, you have finally reached the tapering phase of your marathon training program. For some runners, this phase comes with relief; they find themselves with a little more time on their hands when they would normally... 

May 9, 2012

The Science of Hill Running and How It Impacts Your Race Times

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 going to look at the specifics... 

May 8, 2012

Base Training for Running a 5k or 10k

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 I am about to outline... 

May 7, 2012

The Truth about Sugar for Runners

On average, Americans consume more than 22 teaspoons of sugar each day for breakfast. That is 355 calories from sugar and more than double the amount of sugar a person should have in an entire day. Today, on average, every man, woman, and child consumes... 

May 3, 2012
Learn how to be more consistent with your training: How you can use your knowledge of baseball to improve your consistency.

How Running is like Baseball

In your time as a runner, you have probably noticed that others struggle to understand our sport. If you are not a runner, it can be difficult to see why it is necessary to run so much, and why we cannot simply just run a 5k every day as fast as we can... 

May 2, 2012

Running surface and injuries: The role of leg stiffness in running injuries

This week, we’ll be looking at one of the funny ways the body adjusts to a variety of running surfaces and conditions, motivated by a basic question: “Where should I go running?” Hitting the trails, or at least getting off of paved roads, is one... 

May 1, 2012

Marathon Base Training: Learning from Elite Runners

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 of the marathon distance... 

April 30, 2012

Gluten-free snacks for runners

A couple of weeks ago I wrote an article on various gluten-free grains to help prevent you from getting stuck in the rut of eating only corn and rice. This week I want to share with you some great, gluten-free, pre- and post-run snack options that can... 

April 25, 2012

How to Run with More “Power”: The Role of Hip Drive in the Running Stride

This week, we’re going to be looking at an issue of running form that’s relevant to just about everybody – how to run with more power. One very common mistake, or perhaps misconception, about how to run is exactly where the “power”... 

April 24, 2012

Qualifying for the Boston Marathon in 2013

// // 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 window has shortened, and some... 

April 23, 2012
Can you lose weight without sacrificing performance? Yes and here are some guidelines to help you lose weight while working towards your PR

How to Balance Weight Loss Without Sacrificing Running Performance

Can you lose weight without sacrificing performance? The answer to this question of weight loss and performance comes with good and bad news. The good news: YES, you can lose weight without forfeiting your PR! The bad news: It is not an easy thing to... 

April 20, 2012

Self-diagnose Your Running Knee Injuries

Last week, we talked about how to watch for hip drop, a common problem with running form.  Its primary cause is usually weak hip abductor muscles, but even with strong hip abductors, you can sometimes suffer from faulty biomechanics.  In other words,... 

April 19, 2012

Trying to run through injuries: Lessons from an elite runner

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 an injury into this... 

April 18, 2012
Protein is essential for runners to recover quickly, & feel strong in their training, but some meat sources lack many nutrients. Here is how to find quality meat to ensure you recover fast. It is worth paying a little extra to get the nutrition your body deserves!

The Best Sources of Meat for Runners

Meat has been a staple in the American diet since our country was founded. Unfortunately, the meat we are eating today is not the same quality as it was even a generation ago. Today, eating too much of the “wrong” meat can threaten a runner’s performance,... 

April 14, 2012

How to Run a Marathon in the Heat

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.  Luckily, we’ve... 

April 11, 2012

Hip strength and running form: The role of hip drop in running injuries

A lot of readers have been asking for articles on biomechanics and running form, and as this is an area of intense interest for me, I’m eager to do more writing on that front.  But, because even basic questions of the “what is good form?” sort... 

April 10, 2012
Want to run a faster marathon? Hit the plateau? We have 2:14 Marathoner Nate Jenkins share 3 weeks of his training, and we explain why & how 5k training can be helpful if you need to improve your top end speed to reach the next level in the marathon.

How to Improve Your Marathon PR by Training for the 5k

You just ran a huge marathon PR. You ran a time faster than you could have dreamed running in the past. Now what? You want to make that next big leap right? Or maybe it has been a while since your fastest time, and you have been trying to make that leap,... 

April 9, 2012
Electrolytes can be confusing. We explain what they are, why you need to maintain your levels, and how to determine what you need to feel good running, prevent cramping, and run your fastest.

Electrolytes for runners: The Definitive Guide

The media can be a very confusing place. It is hard to know what to listen to, and what is pure manipulation, as companies try to trick us to purchasing their product. How do you know what to listen to? Well, at RunnersConnect, we like to sort through... 

April 5, 2012

The effectiveness of strength training for runners – the latest research

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 of strength work (especially... 

April 4, 2012
Elite runner training logs can show us what 5k workouts help the best in the world use to run faster. How you can adapt them to your training and goal pace to run your fastest 5k ever!

How to Use an Elite 5k Training Plan to Run Your Best 5k Ever

  Whether you are looking for a 5k training schedule for your first 5k ever or you are looking for 5k training as an advanced runner, elite runner training logs are always insightful into what you need to follow in your running training plan to get... 

April 3, 2012

What to Eat Before the Boston Marathon

The fabled Boston Marathon has many unique features, twists, and turns that make it one of the most spectacular and special marathons in the world. From the famous start in the inconspicuous town of Hopkinton to the fabled hills of Newtown to the prestige... 

April 2, 2012

The Best Carbohydrates for Runners

Carbohydrates are an essential part of an endurance runner’s diet, but not all carbohydrates are created equal. Sure, technically speaking, 1 gram of carbohydrates will always equal 4 calories. But as a runner who constantly requires so much from your... 

March 28, 2012

The Science of Racing Flats

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 disadvantages of wearing... 

March 27, 2012

Supercompensation Training: Learning from Elite Runners

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 then going very easy to ensure... 

March 26, 2012

5 ways to avoid getting stuck in a gluten-free rut

If you have decided to go gluten free, or you’re contemplating it because you believe you may have a gluten sensitivity, you’ve undoubtedly discovered that training on a gluten-free diet is difficult. Carbohydrates are a dynamic and import part of... 

March 23, 2012

From non-athlete to proud runner: A first time marathoner shares his story

Normally, I save our updated race results for a separate post emailed to just the RunnersConnect team. However, this week I received a fantastic email from one of our runners who ran his first marathon at the LA Honda Marathon last Saturday and I just... 

March 21, 2012
Summer running can make your runs miserable. We look at the science behind it, and give you 6 ways you can use that information to be better prepared, and enjoy your training more. Runners, this will help you feel more prepared in the heat.

6 Essential Strategies Revealed by the Science of Hot Weather Running

Many of us are now well into the summer months. Eighty, ninety, and even one hundred degree days are not uncommon. Beautiful weather if you’re just enjoying a walk, but downright sweltering if you are trying to get a run in.  If you have not adapted... 

March 20, 2012
Struggling to break through the marathon plateau? Desperately trying to qualify for the Boston Marathon? Running a fall marathon and need some quick and dirty training tips? You've got to check out our in-depth interview with elite runner Nate Jenkins. He talks about how to achieve consistency, how to deal with bad workouts, marathon fueling, and changes to your training you can make right away. Read and share with anyone you know running a fall marathon!

What Elite marathoners Can Teach You About the Marathon Taper

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 my two week taper in preparation... 

March 19, 2012

Yasso 800’s for Marathon Training

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 and marathoner myself,... 

March 14, 2012

How much does age affect running performance – is it all downhill after 40?

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, saw two of his world records... 

March 13, 2012

Elite Training- Marathon Specific Phase

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 2007 but I’ll leave... 

March 12, 2012
Getting enough protein is essential for runners who want to stay healthy and recover quickly. Here are the 4 best protein types you can include in your diet, and 3 delicious smoothies to use them in!

4 of the Best Protein Supplements for Runners (& 3 Smoothie Recipes to Use Them in)

When you decide you want to get better at running, do the little things that help you feel better (and of course run faster), it won’t be long before you hear about the importance of protein for recovery. It is hard to know whether it is all just... 

March 7, 2012
Blisters, chafing, and stomach upsets (GI Issues) can quickly turn a great race into a death march. Learn about the latest research to prevent them, to make sure your race goes smoothly (if you run smart!).

How to Stop Chafing, Blisters, and GI Stress Ruining Your Race Day

You know the feeling. You were ready to run fast, you started the race (or workout) feeling great, and you knew in your heart that this was going to be the race you have been waiting for. Suddenly, disaster strikes. You get that sinking feeling in the... 

March 6, 2012
You are putting in the miles, you are making the effort with your diet and you still aren’t losing weight? Are you getting stuck in the hidden “healthy habit” calorie traps?

2 Healthy habits that may be sabotaging your weight loss goals

You are putting in the miles, you are making the effort with your diet and you still aren’t losing weight? Are you getting stuck in the following hidden “healthy habit” calorie traps? Hidden Trap #1: Low-Fat Foods In 1984, Time Magazine featured... 

March 5, 2012

Learning from elite runners: A post marathon speed training phase

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 applicable workouts... 

February 29, 2012

Caffeine and Running Performance – The Latest Research

My articles the last few weeks might have been a bit disappointing if you are looking for a quick and easy way to boost your performance. We saw that abdominal exercises aren’t all they’re cracked up to be (though hip strength is underrated), and... 

February 28, 2012

10k Specific Training – A glimpse inside the training of an elite runner

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 to the specific demands... 

February 27, 2012
Runners need protein to improve recovery (and heal) after we run, but how do we know if we need enough or need a protein shake? We answer your common questions.

How Much Protein Do You Need to Stay Healthy as a Runner?

Runners know by now that we need to pay attention to the food we eat to recover fast and prevent injuries (or heal a current injury), and most of us know that protein is the best way to assist with the recovery process. But protein can be confusing. Protein... 

February 22, 2012

The Science of Compression Gear for Runners

One of the recent big fads in the running world is compression wear. Whether it’s compression shorts for sprinters or compression socks for marathoners, it’s hard to attend an athletic event without seeing somebody decked out in skin-tight gear. As... 

February 21, 2012

You can race well off cross training – even if you’re injured

In my last two posts, I shared a marathon specific block of training as well as a two-week training cycle of training that didn’t go well because I failed to listen to my body and give it the rest it needed. Continuing along those lines, I want... 

February 20, 2012

4 Nutritional Priorities as a Vegetarian Runner

Running well as a vegetarian can be difficult. You have the same nutritional demands as the average runner, but because of your limited food choices, you need to invest much more of your time researching and planning the optimal diet to ensure you don’t... 

February 15, 2012

Running and the Tranverse Abdominis Muscle

In the last two weeks, we’ve talked a lot about core strength for runners: hips, abs, and back muscles.  But there’s one more aspect of “core strength” that we haven’t talked about yet, and emerging research indicates it may play a big role... 

February 8, 2012

Ab workouts for runners – are they effective

Last week, we looked at how any “core strength” routine really ought to incorporate hip abductor and external rotator strength exercises, as there’s some good evidence that having strong hip muscles can prevent various leg and knee... 

February 7, 2012

Elite Runner Training: Overtraining and learning to listen to your body

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 that I tried to force... 

February 6, 2012

What to eat the night before a long run

Many runners struggle to find the optimal meal the night before a long run, and there is no wonder why. Not only do you need to fuel yourself properly for the grueling miles to come, but you also have to consider getting in the essential vitamins and... 

February 1, 2012
Weak hips can be the cause of IT band pain, patella tendonitis (runner's knee), sciatica, & many of other common running injuries. We show you how to fix!

The relationship between hip strength and running injuries – the latest research

Ask any fitness nut or personal trainer about “core work” and you will be treated (or not) to a long spiel about the importance.  ‘Core’ is a big buzzword these days, and it has created an industry of bosu balls,... 

January 31, 2012

Training schedule of an elite runner

Periodically, athletes that I coach will ask me about my training schedule while I was competing at a high level. While I certainly wasn’t an Olympic caliber runner, I did have some impressive training partners and workouts, so I thought it would... 

January 30, 2012

Healthy Energy Bars for Runners

Let’s face it, we can all run short of time to pack a healthy breakfast, lunch, or a pre-run snack. When the hunger bug hits and we need something quick, ideally, real, whole foods are the healthiest option. But, who lives in an ideal world? Sometimes,... 

January 25, 2012
Is it bad to run the day before a race? Isn't it better to rest and save energy? You would think, but you will perform better if you DO run the day before.

5 Reasons Why it’s Important to Run the Day Before Your Race

Race day is almost here. You can feel the butterflies in your stomach, your heart is already beating faster than usual, and you feel a little nauseous thinking about how you are going to run the race set before you. You probably felt a little tired on... 

January 24, 2012

Changing your Stride Frequency

“Quick feet, quick feet!” My high school coach used to shout as we launched into the last lap of a track race. More often than not, this was not helpful, as I usually ended up drifting into a long-legged loping gait as I strained my way towards the... 

January 17, 2012

How to find the right running shoe

Unless you’ve been living under a rock the past few years, you’ve probably heard something about the barefoot running/“minimalism” debate.  Spearheaded by Christopher McDougall’s bestselling Born to Run, the barefoot enthusiasts contend that... 

January 10, 2012
Some people love it, some people hate it, but how does running on a treadmill compare to running outside? We dug into the research and then give recommendations of when it is best to use each type.

Treadmill vs. Running Outside: Which is Best for Runners?

How does running on a treadmill compare to running outside? Is one easier than the other? 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... 

January 3, 2012

Having to go to the bathroom when running

Oh that dreaded feeling, you know the one where you’re in the middle of a run and all of a sudden you have to go to the bathroom. The majority of runners don’t like to talk about it, a few like to sit around and tell their disturbing encounters with... 

December 27, 2011
Get out of bed, stay motivated, and have your best winter training segment yet. If you want your Winter miles to bring Spring PR's, try these five tricks.

Staying Motivated When Running in the Winter

In the past, I recorded a video with some great winter running tips and strategies. The main focus of the article and video was to highlight logistical strategies for winter running – where to run, what to wear, and how to stay safe. While the... 

December 20, 2011
I love my coffee! Now I can feel better about using it as a runner! This article outlines the specific benefits of caffeine, what to watch for, and gives you detailed guidelines for how to properly use caffeine to run faster

Drinking Caffeine Before Running – How Coffee Will Help You Run Faster

Even the best of the elite runners can easily be beaten without their daily cup of coffee or caffeine before running. Some runners rely on drinking coffee before running to get them up and out the door, while others find caffeine to be the only stimulant... 

December 6, 2011
Tips, tricks, and strategies to help keep you warm, safe, and upright this Winter.

Running in the Winter – Dealing with the Cold, Ice and Snow

By Coach Jeff Running in the winter can be a definite challenge. Having trained most of my life in Maine, Providence, and Michigan, I’ve faced just about every cold weather scenario you can imagine. I’ve run in Gunnison, Colorado when it’s... 

November 29, 2011
The week before a marathon is stressful. We give you runner friendly tips and tricks to make travel, your pre-race diet, and tapering easy, to be race ready

10 Simple Tips That Will Change the Way You Prepare for a Race

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 and help ensure nothing... 

November 22, 2011
Research shows that anti-inflammatory drugs can actually limit or cancel out the training benefit of your runs. Here's why and when its ok to take NSAIDs

Ibuprofen and Running: Anti-Inflammatory Drugs Hurt Your Training

Ibuprofen works wonders on a headache. That pounding pain is gone within a matter of minutes. So surely taking ibuprofen before running will help reduce the pain? Unfortunately, it does not work like that, and you may actually be doing long term damage... 

November 15, 2011

Rethinking the Traditional Training Model

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 strengths and weaknesses. The... 

November 8, 2011

What you can learn from elite runners – The 2011 NYC Marathon

I love watching great marathons, especially the New York City Marathon because of the lack of pacers, which results in mano-a-mano racing. Not only is the competition thrilling, but watching elite runners can be a great learning experience for coaches... 

November 1, 2011
Marathon recovery is critical and often overlooked. This article will provide you with the ultimate marathon recovery plan and the time it takes to get back

How to Recover From a Marathon

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 your injury risk, increase the total marathon recovery... 

October 18, 2011

VO2 Max for Runners

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 Joe team would illustrate... 

October 11, 2011

Tempo Intervals

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, they may look something... 

October 4, 2011
Running often but not seeing the results? We explain why you might not be losing weight while running, and what you should expect as you run more and keep up with your training.

Why You Might Not Lose Weight While Running

Doctors recommend it. Your friends swear by it. Even the celebrities you see in magazines do it. Running is the best way to burn calories we are told, “weight just falls off” once you start running, you hear. If that is the case, why can I... 

September 27, 2011

4 Simple Form Tweaks That Make Running Hills Easier

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 does not have to ruin your workout or race. By maintaining proper form and executing... 

September 20, 2011
Helpful article on when you are safe to run when sick and what symptoms indicate a need to take a day off. Learn how to return to training after sickness.

Are you Putting Your Body in Danger by Running While Sick?

Sneezing, coughing, congestion, and achy muscles. No, you did not stumble onto a Nyquil commercial. Unfortunately, hard training increases your susceptibility to getting sick, especially if you have children at home. When you are in the middle of a... 

September 14, 2011

How to Relax to Race Faster and Be More Consistent

Runners are inherently obsessive athletes. What else can explain why we wake up at ungodly times to run or why we spend countless hours pouring over Strava training data. Did your city rank in the best running cities, CEO of Strava, Michael Horvath told... 

September 6, 2011
Can compression gear help you run better and recover faster? We examine the research for you and tell you exactly what you can expect.

Benefits of Compression Clothing for Runners

Athletes, especially runners, are always on the lookout for that extra one or two percent improvement in their training. Lately, running circles have been enamored with compression gear – socks, pants, tights, you name it. But, does compression... 

August 30, 2011

Optimal Stride Rate for Runners

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 training, both to adequately... 

August 25, 2011

Improve Your Pacing Skills

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 between just a few seconds... 

August 22, 2011

Marathon Training Mistakes – Too Many Tune-up Races

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 and time on your feet.... 

August 16, 2011
How to breathe when you're running. The definitive answer on the proper breathing technique and ideal breathing rhythm for your runs.

How to Breathe When Running

Have you ever wondered this? “what is the right way to breathe when running?” Thought so. Is there a best way to breathe while running? Or is it just a case of what comes naturally to you? Surprisingly, you’re not alone for wondering... 

August 9, 2011

Iron Deficiency in Runners

Outside of training deficiencies, low iron levels in runners is one of the most common reasons for poor results during workouts and races. Recent research indicates that almost 56% percent of joggers and competitive runners suffer from an iron deficiency... 

July 29, 2011

Fast Finish Long Runs

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 record a new marathon PR,... 

July 27, 2011

Hydration for Runners – Advanced Techniques

Staying hydrated while exercising in the heat has been a hot (pun intended) topic as the recent summer heat wave stifles runners across the US. Sometimes, a great source provides interesting new research or highlights new developments on the summer training... 

July 21, 2011

Running in the Heat – Advanced Tips and Tricks

Runners know the basics when it comes to running in the heat. Stay hydrated, wear light colors, slow your pace – it’s all stuff we’ve been told a million times. Instead of rehashing a bunch of information you may already know, I am going... 

July 19, 2011
Learn how to lose weight & still train hard to maximize your running and racing goals. Whether you run to maintain a healthy weight, or because you love being a runner, this post will help you determine what is right for you.

How To Lose Weight While Running

Many runners want to lose weight while running. For some, it’s a primary objective, while it’s a great secondary benefit for others. Regardless, it’s important that you approach weight loss while running carefully and with a specific... 

July 18, 2011

Coach Blake Promoted to Head Coach of Men’s and Women’s Cross Country at UPENN

Coach Blake has been promoted to the Head Coach of Men’s and Women’s Cross Country at the University of Pennsylvania. The promotion follows an outstanding Spring season by Penn distance runners. “Under his guidance, sophomore Leslie... 

July 14, 2011

What to do when a workout isn’t going well

Sometimes, running can be like beating your head against the wall. The body is a complex organism with hundreds of complicated physiological processes occurring every second. On days when running feels effortless, all these elements “click”... 

July 12, 2011

Tempo Training – Alternating Tempos

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 have to keep doing the... 

July 7, 2011

Running on the Beach – Runners Beware

Running on the beach may seem like the best idea ever, but it can quickly put a halt to your training if you’re not careful. Sure, if you’re not training for a specific race and just out to enjoy the sand between your toes and a refreshing... 

July 5, 2011
Pacing for the marathon can be confusing. We show you tips on how to stay relaxed, practice nutrition, and run fast in your next marathon race.

Race Strategy for the Marathon

You’ve followed the training plan, 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 the marathon pacing... 

July 1, 2011

What is Lactate Threshold

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 and lactic acid, can be... 

June 27, 2011

RunnersConnect Partners with Komen Maryland Marathon for the Cure

We’ve got some exciting news today and we’re excited to share it with our blog readers. RunnersConnect is proud to announce a new partnership with the Susan G. Komen Maryland Marathon for the Cure. We are excited to serve as the official training... 

February 16, 2011

Boston Marathon Qualfying 2012

Note: Read this update if you’re interested in how to information on qualifying for the Boston Marathon in 2013. Big news for all runners interested in participating in the 2012 edition of the Boston Marathon. The BAA recently announced that the... 

December 7, 2010

Pre Race Jitters

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. As race time approaches,... 

December 2, 2010

Marathon long runs

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. Moreover, they don’t... 

November 23, 2010
Learn exactly how much fitness and conditioning you'll lose from missing running due to injury or sickness.

Losing Running Fitness: A Scientific Look at How Much You’ll Slow Down When Not Able to Run

How much will taking a few days off from running hurt my fitness? It’s one of the most common questions I get from runners struggling with an injury, fighting the flu, or hesitant to take a much needed rest from training. As runners, we are all paranoid... 

November 9, 2010

Running Workouts – Cutdown runs

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 I spend a good portion of... 

November 6, 2010

Tempo and Interval Combo Workouts

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 racing tactics, or practice... 

November 4, 2010
We have all been there. Wondering if that soreness in our muscles will ever go away. These 9 tips helped to reduce the recovery time, to feel better sooner.

9 Ways to Get Rid of Muscle Soreness After a Hard Run

Running fast workouts and nailing long runs is a key part of the training process. During the run we are feeling strong, pushing through that pain, and when we finish, we are greeted with one of the best feelings in the world; the runner’s high. We... 

October 25, 2010

Teach Yourself How to Race Faster

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 baseball or shooting a lay-up... 

September 24, 2010

Marathon Fueling from an Elite Runners Perspective just posted an in-depth interview with current Olympic Marathon hopeful Fasil Bizuneh. You can read the full interview here. The interviewer asked Fasil two important questions that provide insight from an elite runner into a lot of the... 

September 23, 2010

Race Strategy for the Marathon

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 together the perfect taper,... 

September 10, 2010

Running Marathon in Bad Weather

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 strategies and tips that... 

August 27, 2010

How To Eat And Drink During a Marathon

This post marks the end of my series on how to develop a comprehensive marathon nutrition plan. The first article discussed the importance of teaching your body to burn fuel more efficiently in marathon training. The second article provided ideas on how... 

August 21, 2010

Does Stretching Help Reduce Injuries

The USATF (USA Track and Field) just released a study that claims stretching before a run does not reduce the risk of injuries. Per usual, the USATF is behind on the latest developments in scientific research as even I have reported that pre-run stretching... 

August 20, 2010
This article will teach you exactly what you should eat during the week leading up to and morning of the Marathon race

What are the Best Foods to Eat the Week Before a Marathon

You have pushed yourself through the hard workouts. You have made it through those never-ending long runs. You have made it to race week without any major injury, and now all that is left to do is to make sure you do not mess it up. This is where our... 

August 11, 2010

Marathon nutrition – practice makes perfect

Practice makes perfect. Any baseball, basketball, or football player will tell you it’s been a mantra repeated to them throughout their years of competitive play. Unfortunately, runners often forget this time-honored rule when it comes to racing. We... 

July 29, 2010

Marathon Fueling – How Not to Bonk

This post is the start of a series on training for the marathon. This particular article is going to discuss the scientific background behind energy (fuel) and the marathon. The second article in the series will cover developing and practicing your nutrition... 

July 23, 2010

Why Planned Down Weeks are Important

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 way for me to explain why... 

July 15, 2010

Surges During Your Long Run

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 with long, slow miles.... 

July 9, 2010

Summer Hydration

With the recent heat wave that has engulfed the eastern seaboard, I thought it would be a good idea to bring up the sports drink/electrolyte issue. Now, most people have heard the phrase “you must drink fluids” repeated over and over; well... 

June 24, 2010

How to Rest During Interval Workouts

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 a great question, and... 

June 18, 2010
Love these science backed articles, very helpful. Learn about threshold intervals, a new type of interval training that enables you to run faster but still focus on long-term development.

Why Every Runner Needs to Do Threshold Intervals

When designing running workouts, a coach can manipulate three elements of the training plan to elicit certain physiological adaptations. These three elements are: The time or distance of the interval The speed or pace at which you need to run the workout The... 

May 27, 2010
Finally! An article that clears this up! Is stretching beneficial for runners? If so, what is the best way for you to stretch? We show you when and how to stretch to feel better on your runs.

Do You Make these Simple Stretching Mistakes as a Runner?

While no one would argue that a good diet and a reliable marathon 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 others shun it. Of... 

May 18, 2010

How the Workout and Recovery Process Works

Being a running coach is a lot of fun. I get to talk with people the majority of my day about a sport I love, which you really can’t beat. What I find myself doing most often is trying to explain the basic principles of running and how the whole training... 

May 13, 2010
Why recovery runs are as important, of not more important, than the hard workouts themselves, and how to make sure you are running them right.

How to Know if You are Running Easy Enough on Your Recovery Days

As a continuation of my series on Running with a Purpose, I want to talk about the importance of easy recovery runs. Runners, whether they are beginners or experts, have an inherently obsessive and compulsive mind set when it comes to training. Any running,... 

May 11, 2010
Love these calculators to help us adjust paces! Running in summer is difficult and comes with some serious health risks. Make sure you are prepared. Helped put my mind at ease!

Why Running in the Heat can be Dangerous (& How to Prepare for it)

The summer is almost upon us and the temperatures are rising. That means it’s time for the typical barrage of articles about how drinking water is important (oh, really?!), wearing light-colored clothing is the best summer running attire (gee, I thought... 

May 5, 2010
I had no idea steady runs were so important! Steady runs are a great way to build aerobic strength, which is the foundation for your best performances from 5k to the marathon, here is how to add them.

3 Reasons You Need to Add Steady Runs to Your Training

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 to be efforts that are about... 

April 29, 2010
Most runners end up injured or frustrated pretty quickly after starting, but creating a plan where each run has its purpose could make all the difference.

Run With a Purpose to get the Most out of Your Training

Running is a simple sport, right? Put on some shorts, shoes, and a shirt and head out the door; put one foot in front of the other and soon you’ll be tearing up the race course…umm, don’t we all wish. If you’ve ever done any running before, you... 

April 27, 2010

How to Warm-Up Correctly for a Race

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 important aspects of a good... 

April 22, 2010
The benefits of strides; what they are, how to do them, and how to incorporate them into your training to run faster and become a more efficient runner.

How Strides Can Help You Run Faster

Have you ever been heading down the final straightaway of a race, the finishing clock appears to be speeding up time as you reach for the finish. Do you wish you could finish just that little bit faster to reach that goal you have been striving to get... 

April 14, 2010

Boston Marathon Pace Calculator

Running the Boston Marathon? Master the fabled course with this Boston marathon pace calculator Qualifying for the Boston Marathon is one of the most prestigious accomplishments in all of running. The storied race is the biggest running event of the Spring... 

April 12, 2010
Our calorie calculator shows you how many calories you burn in your training and running, and how to get the balance right (or lose weight) and run fast!

How Many Calories do You Burn Running?

One of the questions that I get the most when I start coaching a new runner, especially someone who is training for the marathon, is how much more should they eat to supplement their increased calorie expenditure from running. Or, more simply, how many... 

March 26, 2010
Heart rate training can be very useful to runners. However, be sure to take into account these factors when running by heart rate

4 Factors to Watch Out For When Training By Heart Rate

This will be the last heart rate training article for a while, but not the last time we will discuss the training concept, especially if you have questions. This article will focus on the caveats to heart rate training and special issues you need to... 

March 12, 2010
Finally! An article that explains heart rate zones in an understandable way! How to apply heart rate monitoring to your training and running to maximize results and stay in the right heart rate training zones.

How to Understand the Heart Rate Training Zones for Running

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, your running should correspond... 

Heart rate training can help us run at the right intensity for our training (sometimes it is hard to know what easy feels like). We show you how to take the first step to effectively using heart rate training to improve your running by finding your maximum heart rate and your resting heart rate.

How to Calculate Your Maximum Heart Rate

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 than most would have... 

March 3, 2010
Aerobic running always confused me, but this article explains why it is important, and how to know if you are running aerobically. Very helpful!

Why is Aerobic Training Important to Runners?

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 it is useful to more thoroughly... 

February 23, 2010
Definitely going to give this a try! Running often comes with injuries, and heat helps to alleviate some of the pain, but heat packs can be expensive. It is easy to make your own from home with items you already have!

Need a Heat Pack Quick? It is Easy to Make Your Own!

Heating your muscles before a run can be one of the best ways to help ward off creeping injuries and get your body primed for high level exercise. Simply speaking, the warmer the blood can get around the areas that are tight, sore or cold, the better... 

February 19, 2010
Side stitches are painful, and make running miserable. How do you stop it? Here is a simple and easy trick to prevent and stop side stitches during a run

How to STOP Side Stitches When Running

As an online running coach, I get a lot of questions about side stitches as they will occur at some point in almost any runner’s lifetime. While there has been a lot of articles written about what exactly a side stitch is and how to prevent one –... 

February 11, 2010
Running in the snow and cold can be difficult. This article gives some helpful tips to help you survive the winter running blues.

3 Tips to Help You Survive Running in the Snow

This particular article might come with much needed advice for some or rather useless information for others, depending on where you live in the World. Many of us have been through a rough winter in recent years. A few years ago, when Maryland was hit... 

February 7, 2010

The Best Marathon Workout

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, you can came close in... 

February 6, 2010

Are Yasso 800’s Really Going to be Able to Predict Your Marathon Time?

I’m always on the lookout for interesting training topics and discussions. A few years ago, I assigned one of my athletes, Jordan Kinley, a workout consisting of 10 x 800 meters with 30 seconds rest. Jordan had a great workout, despite the limited... 

January 28, 2010
You love running. Want to be the absolute best runner you can be & train to the best of your ability? Read our guide on aerobic vs. anaerobic running now!

Aerobic vs. Anaerobic Training

If you are reading this article, chances are you have been bitten by the running bug. It can be hard to explain, as at some point you probably never thought you would end up enjoying running, but yet somehow it happened, and you are now a runner. Part... 

January 24, 2010
Learn how running short hill sprints into your training can have you running faster, help you stay injury-free and increase your fitness.

3 Reasons Explosive Hill Sprints Will Make You Run Faster

Do you love them or hate them? Most runners either enjoy that familiar burn that hills bring, or dread it more than almost any other workout. One good thing about them for lovers and haters is that they are over relatively quickly. Especially when you... 

January 9, 2010
Refueling after a hard run is a critical step in the recovery process. Here's what you should eat and drink after a run and why.

Why Do I Need to Eat after a Workout (and What Should I Eat?)

Perhaps the most important and often overlooked aspect of training, both for the elite athlete and the occasional exerciser, involves the recovery process and the refueling of the body. Every time you exercise your body breaks down muscle fibers and... 

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