Post-race sickness isn’t inevitable. Learn why marathons suppress your immune system, who’s at highest risk, and the evidence-backed strategies that actually prevent runner’s flu.
Learn the research-backed rest intervals for VO2 max training. Optimal work-to-rest ratios, recovery durations, and active vs. passive recovery explained for faster aerobic gains.
Switching from low-drop to high-drop running shoes carries an 86% injury rate if done too quickly. Learn the research-backed 12-week protocol to transition safely, including week-by-week progression, calf strengthening requirements, and biomechanics of the switch.
Applesauce, honey, and bananas can fuel marathons as effectively as gels for most runners. Discover which natural carbs work best on race day, why your stomach tolerates them better, and when gels still matter.
Your arms work harder during running than you realize, counterbalancing leg swing and keeping your torso stable. When you increase training volume or let your form break down under fatigue, arm muscles accumulate damage that triggers soreness peaking 24-72 hours later.
Most runners measure marathon readiness by how many workouts they completed. But the real question is whether the training was calibrated to the right fitness level from the start. Coach Jeff shares the 2-signal framework he uses to tell athletes whether they’re on track.
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.
Should you run the day before a marathon? Yes. A short, easy shakeout run activates your muscles and nervous system better than complete rest.
What’s your ideal running pace? Use age-based benchmarks and fitness guidelines to find yours. Learn why 80% of training runs should feel slow and easy.
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.
