How to Transition to High Drop Running Shoes Safely (12-Week Protocol)
Switching to high-drop running shoes too fast injures 86% of runners. Follow this research-backed 12-week protocol to transition safely and stay pain-free.
Switching to high-drop running shoes too fast injures 86% of runners. Follow this research-backed 12-week protocol to transition safely and stay pain-free.
Aching, tight, or sore ankles when you run? Learn the 4 common causes, how to tell a sprain from overuse, and the strength and balance fixes that work.
Cane, coconut, agave, or Splenda? See how the common sugars and sweeteners really compare for your health, and which one actually fuels your running.
A sensitive stomach when running affects up to 50% of runners. See the causes, the foods to avoid, and how to train your gut to stop cramps and bloating.
Needing to poop while running? Learn the blood-flow cause, the foods that trigger runner’s trots, and how to time runs, hydrate, and prep for race day.
Runners given a written fueling schedule finished a marathon 10:55 faster than matched runners fueling by feel. See the 8 race day mistakes to fix. Learn more.
Switching to high-drop running shoes too fast injures 86% of runners. Follow this research-backed 12-week protocol to transition safely and stay pain-free.
A down week is a planned cutback that makes you fitter, not slower. Learn what it does, how much to reduce mileage, and how often to take a recovery week.
Your easy pace often stalls or slows deep in a training block, and research shows muscle damage cuts running economy 3-7%. See what to judge instead. Find out.
Sore arms, shoulders, or biceps after running? Learn why it happens, when soreness peaks, the form fixes that prevent it, and the warning signs to watch.
Lactate is a fuel your muscles, heart and brain burn while you run, and trained runners dispose of it 97% faster than untrained runners at the same effort. This article explains the lactate shuttle, what training changes inside your muscles, and the five workouts that develop your ability to burn lactate as fuel.
Running doubles means two runs in one day. Learn when running twice a day is safe, the ideal recovery window between runs, and how to add doubles without injury.
Cane, coconut, agave, or Splenda? See how the common sugars and sweeteners really compare for your health, and which one actually fuels your running.
A sensitive stomach when running affects up to 50% of runners. See the causes, the foods to avoid, and how to train your gut to stop cramps and bloating.
Runners given a written fueling schedule finished a marathon 10:55 faster than matched runners fueling by feel. See the 8 race day mistakes to fix. Learn more.
Stomach pain when running comes from blood leaving your gut. Learn the top causes and exactly what to eat, drink, and train to stop it for good.
I have been using athletic greens every single day for just over a year now and today I want to share with you both my
Gaining weight before your marathon? That’s a good sign. A coach’s guide to taper nutrition, carb loading, and hydration so you toe the line ready to race.
Switching to high-drop running shoes too fast injures 86% of runners. Follow this research-backed 12-week protocol to transition safely and stay pain-free.
Aching, tight, or sore ankles when you run? Learn the 4 common causes, how to tell a sprain from overuse, and the strength and balance fixes that work.
A tuning fork test for a stress fracture sounds cheap and easy, but does it work? See what the research says about accuracy and when you still need an MRI.
Stretching doesn’t prevent running injuries, but strength cuts risk by two thirds. See the 9 habits physical therapists want runners to drop. Learn more.
Cold weather stiffens the EVA foam in running shoes by about 50% near freezing. See what the research says about cushioning and injury risk.
Sore arms, shoulders, or biceps after running? Learn why it happens, when soreness peaks, the form fixes that prevent it, and the warning signs to watch.
How many days a week should older runners run? Most runners 60 and up do best on 4 to 5 days, with smart spacing between hard sessions. See the weekly plan.
Struggling with slower recovery and slipping times after 40? These 5 evidence-based masters running tips address the exact physiology that changes with age. Learn more.
A typical 40-year-old runs a 55-minute 10K. By 70, that slips to 64 minutes. See decade-by-decade benchmarks and the 4 levers that slow the rate.
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
Needing to poop while running? Learn the blood-flow cause, the foods that trigger runner’s trots, and how to time runs, hydrate, and prep for race day.
The best BPM for running is 125 to 140 beats per minute. See what the research says about tempo, syncing your cadence, and building a playlist that works.
Your easy pace often stalls or slows deep in a training block, and research shows muscle damage cuts running economy 3-7%. See what to judge instead. Find out.
A side stitch hits about 7 in 10 runners. Learn what causes it, how to clear one mid-run in under a minute, and how to stop them from coming back.
Research shows concrete and asphalt produce nearly identical impact forces, but recovery demands are higher on concrete. Here’s what the science says about knees, injury risk, and safe surface training.
Research shows beginners improve 10–15% in year one, but how fast do those gains arrive? See realistic timelines at 3, 6, and 12 months of training.
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