Alex Ostberg, assistant coach at Bowerman Track Club, distills elite training into 4 core variables and explains why absorption, sleep, and consistency matter more than perfectionism. Discover the coaching principles that separate elite runners from the middle of the pack.
Beetroot juice timing is the critical factor determining running performance. Learn the exact 2–3 hour pre-race window, optimal dosing (300–500mg), and how to combine caffeine for maximum endurance benefit.
Learn exactly what to eat the week before a marathon, from carb loading targets to race morning timing. Research-backed plan for every runner. Read now.
Wondering if you should run the day before your marathon? Learn what research shows about shakeout runs, the right duration, and when to rest instead.
Research-backed causes of side stitch pain, triggers like food and fluids, and proven prevention strategies to eliminate ETAP for good.
Your shoes can adapt faster than you think. Here’s the research-backed timeline for breaking in race shoes safely, and what to do if you’re running out of time.
Alex Ostberg, assistant coach at Bowerman Track Club, distills elite training into 4 core variables and explains why absorption, sleep, and consistency matter more than perfectionism. Discover the coaching principles that separate elite runners from the middle of the pack.
Wondering if you should run the day before your marathon? Learn what research shows about shakeout runs, the right duration, and when to rest instead.
Training 6-7 days per week isn’t automatically better than 3-4 days. Your body adapts during recovery, not during the run. Learn the research-backed optimal frequency for your goals and fitness level.
Average 5K pace by age group, treadmill conversions, and why 80% of training runs should feel too slow. Complete guide for beginners.
Research-backed guidance on running frequency and training structure. Learn how daily running vs. every-other-day running affects aerobic fitness, injury risk, and recovery, plus practical weekly schedules for base building and speed work.
Stop heavy lifting 10–14 days before your marathon. Learn how to taper volume while maintaining strength, plus a research-backed week-by-week timeline.
Learn exactly what to eat the week before a marathon, from carb loading targets to race morning timing. Research-backed plan for every runner. Read now.
Beetroot juice timing is the critical factor determining running performance. Learn the exact 2–3 hour pre-race window, optimal dosing (300–500mg), and how to combine caffeine for maximum endurance benefit.
Your doctor says your blood work looks fine. Your ferritin is 18 ng/mL, which falls inside the standard reference range of 12 to 300 ng/mL
Research shows eating 1-4g carbs per kg body weight before a run optimizes performance. Get timing windows, food lists, and race-day protocols. Learn more.
Marathon Fueling Science: Gels, Chews, Real Food, or All of the Above? You trained for months, showed up ready, and somewhere around mile 18 your
You’re three miles into what should be a perfect long run when your stomach delivers an unmistakable message: find a bathroom. Now. This isn’t just
Research-backed causes of side stitch pain, triggers like food and fluids, and proven prevention strategies to eliminate ETAP for good.
Research shows a larger Q angle doesn’t predict runner’s knee. Learn why the wide-hips theory fails and what drives recovery.
Your shoes can adapt faster than you think. Here’s the research-backed timeline for breaking in race shoes safely, and what to do if you’re running out of time.
Sharp pain along the inner side of your ankle that gets worse with every run? Posterior tibial tendonitis can permanently flatten your arch if ignored. Here’s the research-backed 4-step treatment protocol.
Research shows you won’t lose significant running fitness in 2 weeks off. See the exact VO2max decline timeline, what happens to your body, and how to rebuild after a break.
Stop heavy lifting 10–14 days before your marathon. Learn how to taper volume while maintaining strength, plus a research-backed week-by-week timeline.
After 40, runners slow down. That’s not debatable. But the actual rate of decline is much smaller than most runners fear, and the physiological factors
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
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
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
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
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
Alex Ostberg, assistant coach at Bowerman Track Club, distills elite training into 4 core variables and explains why absorption, sleep, and consistency matter more than perfectionism. Discover the coaching principles that separate elite runners from the middle of the pack.
Your doctor says your blood work looks fine. Your ferritin is 18 ng/mL, which falls inside the standard reference range of 12 to 300 ng/mL
Training 6-7 days per week isn’t automatically better than 3-4 days. Your body adapts during recovery, not during the run. Learn the research-backed optimal frequency for your goals and fitness level.
You reach for your headphones before almost every run without really thinking about it. You know music makes runs feel better, but you probably haven’t
You’ve logged the miles, nailed the workouts, and dialed in your race-day nutrition. But as the starting gun approaches, your carefully constructed race plan starts
Research shows [1] that 59-66 days is the median time for habit formation, not the mythical 21 days, with some habits requiring up to 335
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