Rice vs. Pasta for Carb Loading: Which Carbs Are Best?
Runners who ate over 7 g of carbs per kg the day before a marathon ran faster. See if rice, pasta or potatoes are the best carbs for carb loading. Learn more.
Runners who ate over 7 g of carbs per kg the day before a marathon ran faster. See if rice, pasta or potatoes are the best carbs for carb loading. Learn more.
Runners with shin splints managed 33 heel raises vs. 75 in healthy runners. See the 5 exercises that strengthen your shin muscles and bones. Learn more.
Sore after a 10k or half marathon? Soreness cleared within 48 hours in one study, but leg strength lagged. See what helps and when to run again. Learn more.
Weak hips predicted shin splints in a 2014 study, and hip and core work cut overuse injuries 39% in new runners. See the 4 best hip exercises. Learn more.
Racing means running a set distance as hard as you can that day. See why runners race when they can’t win, and how a rival made riders 2% faster. Learn more.
In one study, 85% of runners who collapsed went down after the finish line. Learn the 4 causes of race collapse, which are serious and how to lower your risk.
Six weeks of plyometrics made runners 2.7% faster over 3 km. Get the week-by-week strength training plan for runners, from light lifts to heavy sets. See how.
Research shows strength holds for up to 4 weeks off and 1 lift a week keeps almost all of it. Learn why runners should build strength between races. See how.
Matching shoes to arch height didn’t cut injuries in 7,203 military recruits. Learn your foot type and what to use instead to pick your next running shoe.
A normal blood test can still mean low iron for a runner. Here are the blood markers that matter, which results are just noise from hard training, and how to time blood work across a training cycle.
Every extra mile your friends run adds about a third of a mile to yours. Here is what the research says about running with other people, why training alone makes the post-race and winter slump worse, and who to run with on each type of run.
Research found 2 minutes of rest between 4-minute intervals worked as well as 4. Learn when to stand, walk or jog, and the fastest way to catch your breath.
Runners who ate over 7 g of carbs per kg the day before a marathon ran faster. See if rice, pasta or potatoes are the best carbs for carb loading. Learn more.
Tart cherry juice cut the rise in post-race pain to a third of placebo. See how it compares with ibuprofen, if you can take both and how much to drink.
A normal blood test can still mean low iron for a runner. Here are the blood markers that matter, which results are just noise from hard training, and how to time blood work across a training cycle.
Sugar during exercise improved performance in 82% of studies. Learn when sugar helps runners, how much to take per hour, and if it’s bad before a run.
The new dietary guidelines raised protein to 1.2 to 1.6 grams per kilogram, but research on runners found they need about 1.8 on training days. Here’s how much you need per day and per meal, and the easiest ways to close the gap.
Should you take Imodium before a marathon? See when it peaks, the 8 mg daily limit and the gut training plan that cut runner’s gut symptoms by 60%. Learn more.
Runners with shin splints managed 33 heel raises vs. 75 in healthy runners. See the 5 exercises that strengthen your shin muscles and bones. Learn more.
Weak hips predicted shin splints in a 2014 study, and hip and core work cut overuse injuries 39% in new runners. See the 4 best hip exercises. Learn more.
In one study, 85% of runners who collapsed went down after the finish line. Learn the 4 causes of race collapse, which are serious and how to lower your risk.
Runners who start calf rehab 2 days after a strain return 3 weeks sooner than those who wait. Learn how to treat a calf strain and stop it coming back.
Plyometrics, the quick jumping and bounding exercises you usually see sprinters do, have become one of the most common pieces of strength advice for distance
Six weeks of plyometrics made runners 2.7% faster over 3 km. Get the week-by-week strength training plan for runners, from light lifts to heavy sets. See how.
The new dietary guidelines raised protein to 1.2 to 1.6 grams per kilogram, but research on runners found they need about 1.8 on training days. Here’s how much you need per day and per meal, and the easiest ways to close the gap.
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
Racing means running a set distance as hard as you can that day. See why runners race when they can’t win, and how a rival made riders 2% faster. Learn more.
New runners get injured twice as often as experienced runners. Learn the 5 most common beginner running mistakes and what the research says to do instead.
Clip on the safety key, press Quick Start and pick a speed you can still talk at. Here’s how to use a treadmill, plus the 1% incline rule. Learn more.
Runners lose about 1.3 liters of sweat per hour on average. Learn how to calculate your own sweat rate and turn it into a safe drinking plan. Find out how.
Flow state running feels effortless, but it is a real, measurable brain state. Learn how it differs from a runner’s high and how to reach it on your next run.
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.
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