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An incredible weekend for Team RunnersConnect as athletes brings in 13 PRs over the weekend

April Palmer ran the Wellsfest 5K and finished this distance in the time of 25:32. Love competing with my friends at this small race. My plan was to draft off of one friend/competitor each mile to try to win my age group. I was... 

A fantastic weekend for Team RunnersConnect as athletes notch 10 Personal Bests in race distances from 5k to 50k

Vanda Doyle ran the Union Street Tavern Trot race and finished with a time of 35:23. 3.5 miles road/trail. Very humid but without sun, which was fortunate. Disappointed overall after such a positive run In August. Hit the conservative... 

How to Find Peace When Running Breaks Your Heart
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.

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... 

15 Personal Bests and several Boston Qualifiers highlight the fantastic weekend of racing for Team RunnersConnect

Krissann Klaus ran the Erie Marathon and finished with a time of 4:06. I was hoping to make a Boston qualifying time of 4 hours but couldn’t quite get there. I was on track till leg cramps hit me around mile 21. I’m... 

Team RunnersConnect brings September in with a bang as athletes notch 14 Personal Bests

MJ Llamas ran the Rock ‘n’ Roll Half Marathon and finished with a time of 2:08:18. This was a personal record by 2:09. Days leading up to race day, a tropical storm made its way to Virginia Beach which led to a cancellation... 

Team RunnersConnect runs strong in races around the world and brings in 9 Personal Bests

Steve Riddle ran the Santa Rosa Marathon with a finishing time of 3:11:44. First starting line in 6 years so pleased to have successfully navigated the training and had a solid event. This despite the course being poorly marked... 

RunnersConnect has an amazing weekend as athletes notch 7 Personal Bests

Anthony Boyadjis ran the Midland Avenue Mile and finished this race in the time of 6:57. Don Albert ran the America’s Finest City 5k and finished with a time of 32:41. This was a personal record by 1 minute. Being able... 

How to Make Bursitis Pain Go Away For Good
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.

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... 

Team RunnersConnect runs strong around the world and brings in 5 PRs over this weekend

Brian St.George ran the Longyear Lake 5k and finished with a time of 17:03. This was on my 5k PR course from two years ago and I’ve been running and feeling great, so I was hopeful that I could set a new PR today. I’ve... 

7 PRs and several Age Group Awards highlight the weekend for Team RunnersConnect

Martin Morrison ran the Dublin Rock and Roll Half Marathon and finished with a time of 1:45:15. I was 1 min away from my PB not sure why… it was a bit hilly and I was looking at my watch regarding Pace too much. Enjoyed... 

Team RunnersConnect closes down July and brings in August with several PRs and Age Group awards

Scott Roach ran the Bull Run 10k and finished with a time of 55:36. About a minute slower than my PR at this distance, but it was a good race. Hot and humid, and a few hills that snuck up on me. Paced well the first couple of... 

Team RunnersConnect racing strong in the heat bringing in 2PRs and several age group awards

Peter Mann ran the Henley to Henley 30k, finishing this distance in the time of 2:43:43. Learnt a lot from this race. During the 10 days prior I had been away on an overseas surfing trip (great fun, minimal running though). Added... 

9 Personal Bests highlight the spectacular weekend of racing for Team RunnersConnect

Mary Watson ran the Rock ‘n’ Roll Chicago Half Marathon and completed this distance in the time of 2:33. I felt better prepared for this race than any other, and, although I didn’t PR, was very happy with my... 

How to Find the Best Sports Doctor or Therapist Near You
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.

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... 

Team RunnersConnect racing strong across the world as athletes brings in 8 PRs this weekend

Chris Jones ran the Healthy Choice 5k and finished with a time of 24:06. It was the first race in 6 months and the first race since starting back into training after my injury. So very pleased to have done it and got a reasonable... 

How to Keep Running With Arthritis Pain
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.

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... 

A fabulous July 4th weekend for Team RunnersConnect as athletes brings in 7 Personal Bests

Paulo Correia ran the Circuit of the Seasons – Winter 10 Miles and finished with a time of 1:26:46. This was my first time I ran a 16K race. The weather was great because the winter (15-18oC) came to São Paulo (Brazil).... 

A great weekend for Team RunnersConnect as athletes record 4 Personal Bests

April Palmer ran the Chattanooga waterfront triathlon and finished with a time of 3:38:56. This is always a challenging tri for me because I am a terrible swimmer and not a very strong cyclist. After getting passed in the swim... 

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

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... 

Team RunnersConnect has an excellent weekend as athletes notch 12 Personal Bests in race distances from 5k to 50k

Terry Whelan ran an Half Marathon in Valencia, CA and finished with a time of 1:46:00. A brand new local race for Father’s day. The course included a pair of very hard up hills with only a short gap between them. No one... 

11 Personal Bests Highlight the Fantastic Weekend of Racing for Team RunnersConnect

Barbara Rose ran the Light at the end of the tunnel Marathon and finished with a time of 4:20. It was beautiful, all trail, quiet and a gentle 2% downhill marathon. We lucked out with the weather too! Unfortunately, I started... 

Team RunnersConnect racing strong around the world as athletes record 19 PRs over the weekend

Alexandra Gates ran the Rock and Roll Marathon San Diego and finished with a time of 05:03:00. This was a personal record by 8 Minutes! My second full marathon. My first full marathon I didn’t really train for and I was... 

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

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 first 5k, we hear about the high injury rates, and know that... 

Team RunnersConnect ends May with a bang as athletes brings in 17 PRs over the weekend

Simeon Bayles ran the Woodstock 15k and finished with a time of 1:48:52. 1st AG/8th Overall. Was racing for place and not a PR on this day/course. Mid 80s and hazy/humid with a course that never stopped turning or going up and... 

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

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... 

11 Personal Bests and several Age Group Awards highlight the weekend for Team RunnersConnect

Thanasis Kypraios ran the GoteborgsVarvet Marathon and finished with a time of 3:29:28. This was a personal record by 13 minutes! Trip to Gothenburg. Tourism, visiting relatives and participation in the city’s half marathon... 

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

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... 

An outstanding weekend for Team RunnersConnect as athletes brings in 4 Personal Bests

Peter Mann ran the Great Ocean Road Marathon and finished with a time of 3:58:30. The scenery on this run was absolutely breathtaking. Cliffs, bays, the vast ocean, rivers and scrubland surround you the entire time – words... 

Team RunnersConnect has an incredible weekend as team members record 11 Personal Bests

Heather Joe ran the Run for Kids Challenge 10K trail run and finished with a time of 1:09:30. This was a personal record by 3 minutes. This was my second trail race. I am not really “racing” these trail races yet.... 

Team RunnersConnect runs strong around the world in race distances from 5k to 50k and brings in 19 Personal Bests

Matthew Stewart ran the Sri Chinmoy 50K and finished this distance in the time of 3.35.45. This was a personal record by 4:50. Took out 1st place in the Sri Chinmoy 50k in beautiful Hagley Park in Christchurch, New Zealand.... 

7 Ways to Overcome the Runner Blues When You Are Struggling
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.

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... 

Team RunnersConnect spectacular performance continues as athletes brings in 19 PRs over the weekend

Brian St.George ran the Hope Springs 5K and finished with a time of 16:39. A new course for the race this year had us starting and finishing in the hockey arena (no ice). Temp was 39 degrees, cloudy with some light drizzle just... 

Are Your Online Sharing Habits Destroying Your Confidence?
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.

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... 

Team RunnersConnect competes at 2016 Boston Marathon

Pam Carr ran the Boston Marathon 2016 and finished in a time of 3:25:24. This wasn’t a PR, but it was a Boston PR by about 10 minutes. My previous PR at the Louisiana Marathon was 3:22 on a flat course. I will take 3:25... 

Do Runners Really Need to be Flexible?
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.

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... 

16 Personal Bests highlight Team RunnersConnect outstanding weekend of racing in all distances

Jonathan Bogaard ran the Good Life Race 5k and finished with a time of 24:51, which was a 16 seconds PR! This was a repeat of my first ever 5k two years ago. I improved from 34:19 to 24:51. It was a tune up for my goal 5k in May... 

Team RunnersConnect roars into April with several monster PRs and age group awards highlighting the weekend

Bjorg Klem ran the Credit Union Cherry Blossom 10 Miler and finished with a time of 1:28:50. This was a tune-up for the Brooklyn Half marathon in 7 weeks. This was also my first time in DC and was excited about running among... 

Ankle Injuries: Pain, Causes, Treatment and How to Return to Running
Rolled your ankle on a run? It HURTS! Is it a sprain? Is it tendon? Am I going to be able to keep running? Once you have one sprain, it is more likely to happen again. Make sure it doesn't with this ultimate guide to ankle sprains, treatment, and how to safely return to running (stronger!).

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... 

3 Personal Bests highlight the weekend for Team RunnersConnect

Christopher Stacey ran the IAAF/Cardiff University World Half Marathon and finished with a time of 2:28:45, which was a PR! First Half Marathon and it was a Worlds in my home town. Thanasis Kypraios ran the Attica Grand Prix –... 

Team RunnersConnect runs strong in tough conditions and brings in 13 PRs this weekend

Tom McCray ran the Blaze of Glory 5k and finished with a time of 21:45. First race of the year, so my only goal was to work on pacing and avoid running the first half too fast. The race plan worked well – I was able to run... 

Team RunnersConnect has an excellent weekend as athletes notch 8 Personal Bests

Jason Sonnek ran the Get Lucky Half Marathon and finished the distance in the time of 1:22:05. Not technically a personal record, but definitely the best half marathon I’ve ever run. Temp was 50 and sunny with light winds.... 

Team RunnersConnect had a stellar racing across the world as athletes brings in 13 PRs this weekend

Mark Quebedeaux ran the OLOL Resarch Hospital Race 10k and finished with a time of 56:39. We volunteered on Saturday so that we could serve our community and get a different perspective from the folks that work the races and... 

Team RunnersConnect has an amazing weekend as team members record 8 Personal Bests

Stephanie Jones ran the Rock n Roll New Orleans Marathon and finished with a time of 4:59:29. This was my first marathon since 2005 (which was my only other one) and first since getting back into running in 2014. I did not make... 

3 Reasons You Need to Add Down Weeks into Your Training
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.

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. Hopefully by now you know that... 

Team RunnersConnect racing strong across the world with 7 PRs and several age group awards in distances from 5k to 50k

Ramona Dragnea ran the FOURmidable 50K and finished this distance in the time of 7:17:37, which was a PR! First 50K in the books! The course is mostly up and down (about 6,000+ of elevation gain & about the same of elevation... 

A spectacular weekend for Team RunnersConnect as athletes record 9 Personal Bests

Eileen Fox ran the Austin Half Marathon and finished in a time of 02:48:03. Ran the race kids, in-laws and a few friends. Made a fun long weekend enjoying downtown Austin. Lisa Patel ran the Chocolate & Beer Valentine’s... 

Team RunnersConnect has an incredible weekend as athletes brings in 8 PRs and several Age Group awards

Tony Malinauskas ran the Terrain Mud Run 10k and finished with a time of 56:28:03, which was a PR! WON MY AGE GROUP, and came in top 20 of 453 runners though my age group is THE oldest! This also qualifies me for this year’s... 

Team RunnersConnect racing strong across the world and brings in 3 PRs this weekend

Sascha Fennel ran the Course du Soleil Half Marathon and finished this distance in the time of 1:42:47. This morning, while making plans for my running year, I read a quote, presumably by Carl Lewis, on the Facebook of the Half... 

Is There a Best Breathing Rhythm To Run To?
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.

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... 

Team RunnersConnect had an extraordinary weekend with 7 PRs leading the way

Barbara Powell ran the Suncoast Half Marathon and finished with a time of 1:30:55. This was a personal record by 2 minutes! I was pretty happy to see where my fitness was and to test the waters with racing as I continue training... 

3 Reasons You Need to Run on the Treadmill this Winter
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!

By 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... 

Team RunnersConnect racing strong in all distances as athletes record 16 PRs over the weekend

Ajay Anand ran the Sccm15 Half Marathon and finished the distance in the time of 02:25, which was a PR! I was not able to run as due to achilles injury but recovered a lot so this was a very special run as compared to last year.... 

What are the Benefits of Kettlebells for Runners?
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.

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... 

A prominent weekend for Team RunnersConnect as athletes notch 5 Personal Bests

Heather Scullen ran the Red Nose Half Marathon and finished with a time of 1:49, which as a PR by 4 min! This was a GREAT race for me. Between my husband out of town for work and child care issues, I almost backed out of it, but... 

Apply These 4 Techniques to Stick to Your New Years Resolutions
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.

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... 

Team RunnersConnect start the new year with a bang as athletes brings in 6 Personal Bests

Jan Mokros ran a 5k in Needham, MA and finished the distance in the time of 33:14. This was a real community race, and I saw runners I hadn’t seen for years. What made it especially special was that I ran it with my son. Diane... 

Team RunnersConnect runs strong and celebrates this season with 5 Personal Bests

Iris Belenson ran the California International Marathon and finished with a time of 4:45:34, which was a PR! This was my first marathon and I was just glad to be able to finish! It was an incredible experience to be running with... 

Team RunnersConnect has a good weekend as team members notch 4 Personal Bests

Thanasis Kypraios ran the Run The Lake 10k and finished in a time of  41:06, which was a 34 seconds PR!  Only fourty days after marathon and almost 5 months before official goal race, I signed in to this race because of the... 

Team RunnersConnect runs strong around the world as team members brings in 8 Personal Bests

Sherri Ramirez ran the Dallas Marathon and finished with a time of 6:31:45. First full marathon. My first half was Nov. 2014. I did 2 more halves and then decided to try out a full. Super duper slow, but I did it and may do it... 

What Type of Cross Training is Best for Injured Runners?
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!

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... 

Team RunnersConnect stellar performance continues as athletes brings in 26 Personal Bests

Mark Soo ran the Ayuthaya Half Marathon and finished with a time of 1:49. I ran this as just as a training run ready for my first marathon in two weeks. The weather is cooler than Bangkok so that made my easy pace a bit faster... 

Team RunnersConnect has a splendid weekend as team members record 11 Personal Bests

Becky Venter ran the Queenstown International Marathon 10k and finished with a time of 46:37, which was a 50 seconds PR! A year ago I ran my first ever half marathon distance in this same race. The scenery and running trails in... 

Team RunnersConnect racing strong across the world as athletes brings in 12 PRs this weekend

Ron Darin ran the Gulf Bank 642 Marathon and finished with a time of 3:57. Second marathon in 27 days made this a challenge. I thought a PR was highly unlikely and I was correct. Ran a good first half in 1:43 but that was all... 

Team RunnersConnect has solid weekend as team members notch 15 Personal Bests

Chris Carrier ran the Naperville Half Marathon and finished with a time of 1:44:07. This was a personal record by 15 Minutes. The race was set up totally different. It started and ended downtown. The pacer did not actually start... 

Team RunnersConnect has great weekend as team members record 14 Personal Bests

Ramona Dragnea ran the New York City Marathon and finished with a time of 4:47:19. It was not a PR as I was experiencing some health issues, but despite that, it was a very beautiful race overall and a great experience —... 

Team RunnersConnect has an excellent weekend as athletes record 15 Personal Bests

Jonathan Bogaard ran the Halloween Hustle 5k and finished with a time of 25:07, which was a 22 seconds PR. Repeat of a race I did last year and improved by 4:45. Did first couple of mile splits a little fast and faded at the... 

Running with Bunions? You Need to Read This
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.

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... 

Team RunnersConnect has an amazing weekend as athletes brings in 24 Personal Bests

Suzanne Anderson ran the Indianapolis Marathon and finished in 4:09:43. This was a new personal record by 13:32.  The Indianapolis Marathon was my 5th marathon and it was a PR for me by 13 min 32 secs! What surprised me... 

Team RunnersConnect has a spectacular weekend with 20 Personal Records leading the way

Barbara Powell ran the Chicago Marathon and finished the race with a time of 3:25, which was a personal record by 6 minutes! Not only was this race a 6 minute PR for me, but I was able to really prove to myself how strong... 

Team RunnersConnect has an outstanding weekend as team members notch 14 Personal Bests

George Willard ran the Northern Ohio Marathon and Half Marathon, finishing this race in the time of 2:14:48. Scheduled for 12 easy miles, so I ran the local half marathon which happened to start about 10 minutes from home. Great... 

Team RunnersConnect has an awesome weekend as team members record 10 Personal Bests

Lorna SteMarie ran the Brooksie Way and finished with a time of 1:07:45. This was a personal record by 5 minutes. My first 10K and I was worried about being slow and/or bonking. While the others shot out of the gate, I found my... 

You Want the Runner’s High? Read This
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.

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... 

Team RunnersConnect has an incredible weekend as athletes notch 12 Personal Bests

Matthew Stewart ran the Blackmores Sydney Running Festival Half Marathon and finished in 1:22:19. This was a new personal record by 5:01. Great mild race conditions (9 °C, partly cloudy) with a whisper of wind and a beautiful... 

Team RunnersConnect start the fall racing season with a bang including 9PRS, 4 BQs, 2 debuts in the marathon and several Age Group awards.
KarenH

Karen Hulbert ran the Last Chance BQ.2 in Geneva, IL coming across the finish line in the time of 4:19:21 which is PR of 12 minutes and 17 seconds and a BQ time. I did it!!! BQ – 4:19:21 What an amazing experience, I... 

4 Ways to Prevent and Treat Posterior Tibial Tendon Pain
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.

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... 

Team RunnersConnect carries the heat streak into September with 5PRs, 2 Age Group Wins, and 1 debut in the 5K.
MJL

Mike Sheridan ran the Chippenham Half Marathon in Chippenham, Wilts, UK coming across the finish line in the time of 1:25:11 which is a PR of 33 seconds as well 1st in Age Group. 1st race back after an injury-compromised marathon... 

Team RunnersConnect runs strong and toughs out some tough conditions in races around the world. 2PRS and 1 debut in the 5K.
JeroenD

Jeroen Domensino ran the Santa Rosa Marathon in Santa Rosa, CA coming across the finish line in the time of 3:23:59 which is a PR of over 13 minutes. The plan worked! Thank you very much for your help with training / race... 

Can a Tuning Fork Detect a Stress Fracture?
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... 

Team RunnersConnect toughs out tough heat to run strong race in distances from the 5K to half marathon with 3PRS and several age awards.
StacyT

Stacy Thomas ran the Madison Mini Marathon in Madison, WI finishing this race distance in the time of 1:47:14 which is a PR of 1 minute and 14 seconds. It was my 5th half marathon and it continued the trend of each one being... 

Team RunnersConnects beating the heat in August racing strong with 2 Big PRs highlighting the weekend.
AllieW

Allie Whitelaw ran the Leading Ladies Marathon in Spearfish, South Dakota coming across the finish line with a time of 3:21:14 which is a PR of 25 minutes. So happy with this race! Stuck to my plan and was able to run on the... 

Team RunnersConnect runs strong into August with 9PRs leading the way.
EmilyP

Kory Wnuk ran the 14th Annual Janell LaCombe 5K in Fordoche, LA finishing this race in the time of 22:40 which a PR of 48 seconds. I warmed up for this race by running 1-1.5 miles slow; followed by some easy strides. For some... 

What You Need to Know About Kinesiology Tape for Runners
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.

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... 

Is the Secret to Running Injury Free Foot Core?
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.

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,... 

Team RunnersConnects closing down July with strong racing in all distances with 3 monster PRs highlighting the weekend.
SaschaF

Sascha Fennel ran the Rio Marathon in Rio de Janeiro finishing this race in the time of 3:42:41 which is PR of 11 minutes. “If you can dream it, you can do it.” I always liked this quote from Walt Disney. If you believe... 

How to Plan Your Racing Schedule for Success
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.

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... 

Team RunnersConnects beats the heat with 3PRS from the 5K to the marathon and one half marathon debut.
John S

John Sheridan ran his first half marathon at the Chicago Rock n Roll Half Marathon in Chicago, IL finishing this race in the time of 2:12:39. This was my first half as a race. I went straight to the marathon from 10 miles as... 

How to Run Like an Olympian in the Pool
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.

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... 

Team RunnersConnect brings in 9PRs in the stellar racing from the 5K to half marathon.
PatrickDouglas

Patrick Douglass ran the Boilermaker 15K in Utica, NY coming across the finish line in the time of 1:15:38 which is a PR of 1 minutes and 43 seconds. This is a great race with over 11,000 runners. It was great to run a race... 

Team RunnersConnects brings July in with a bang with 9PRS across the world.
SeanReagen

Carol Grisso ran the National Senior Games 5K in St. Paul, Minn finishing in the time of 26:37 which was a 5K PR. Did this after the swim and cycle leg of triathlon. Brought home the Gold for the State of Washington in the... 

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

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... 

Team RunnersConnect racing strong around the world with 2 PRs and several age group awards.
Anne_liseV

Anne-Lise Vivier ran the Front Runners LGBT Pride Run which is a 5 mile race in Central Park, New York, NY coming across the finish line with a time of 43:15 which is a PR of 3 minutes and 42 seconds. Despite a hilly course... 

9 Ways to Overcome The Negative Thoughts in a Race
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.

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... 

Team RunnersConnect tears it up with amazing race results including 10PRs in distances from the 5K to to 50K
MichelleHall

Bob Murney ran Grandmas marathon in Duluth, Minnesota coming across the finish line in time of 3:49:38 which is a 9 minute PR and a BQ. The anticipation for this race was accentuated by my growing awareness that given my age,... 

Team RunnersConnect running strong in the heat bringing in 3PRs as well as age group awards.
jeffalmedia

Jeff Almeida ran the 32° Maratona De Porto Alegre Marathon in Porto Alegre, Brazil finishing this race in the time of 3:44:51 which is a PR of 2 minutes and 58 seconds.  Fantastic. I broke my world personal record. Thanks... 

Teams RunnerConnect speeds into the summer months running stronger races in all distances as well as bringing in 3PRs.
KarenScobie

Karen Scobie ran the a 10K in Amersfoort NL finishing this race in the time of 58:29 which is a PR of 5 minutes and 30 seconds.   What a day today was! 18c and sunshine! After a 2 hr drive and some detours, we reached our... 

Team RunnersConnect is on a roll with 9PRS and many age group awards in distances from 5K to 50K.
Cynthia

Cynthia Morris ran the Echo Valley 50k in Chelan, Washington finishing this race distance in the time of 5:47:45 taking 3rd place Overall female and 1st in Age group. This was a tune up race. Hot weather 77 plus degrees! Before... 

Team RunnersConnects brings in 6 Monster PRs as well as strong race in distances from the 5K to the 50K.
AWeiss

Adam Weiss ran Sulphur Springs 10k Trail Race in Ancaster, Ontario finishing this race event in the time of 40:27 which is a PR of 6 minutes. This race was a huge 10k PR for me! The weather was perfect; the trails were in perfect... 

Team RunnersConnect brings in 12 PRs in distance from the 5K to the marathon and several new race distances from the 8K to the marathon.
TomB

Tom Benoit ran the Horseneck Beach half marathon in Westport, MA coming across the finish line in the time of 1:59:51 which is a PR by 4 minutes and 25 seconds. Broke the 2 hour barrier in the HM today with a 1:59:51. Also... 

Team RunnersConnect storms into May with 6PRs and new distance PRs in the half marathon and 50K.
Brian St. George

Brian St.George ran the Fargo Half Marathon in Fargo, ND coming across the finish line in the time of 1:19:21 which is a PR of 2 minutes of 29 seconds. After some wise advice from Coach Jamie, I planned to train through this... 

Team RunnersConnects steam rolls into March with 11PRs in races from the 10K to the marathon.
Eran

Eran Geyari ran the Herzeliya 10K race in Herzeliya, Isreal finishing in the time of 45:30 which is a PR by 3 minutes. Finally I did it. And its only due to the Great Plan here at RC.  Great Race, Fantastic filling. Negative... 

Team RunnersConnects running strong in April with stellar racing across the world topping off with 11PRs.
Julia

Julia Labovsky ran the Pike’s Peek 10K in Rockville, MD coming across the finish line in the time of 45:45 which is a PR of 12 minutes.  I had only run one 10K a few years ago, and since I’ve pretty much only run... 

Team RunnersConnect roars through spring with 19PRs and many first in the marathon at Boston and all around the world.
Karl

Karl-Olav Gravdal ran the Cracovia Marathon in Krakow coming across the finish line in the time of 3:12:36 which is 7 minute and 30 second PR. A great race in a great city. I improved my PR with 7,5 minutes (since May), but... 

Team RunnersConnects throws down 13PRs and several solid debuts in new distances from 5 miler to marathon.
Dennis Moore

Dennis Moore ran the GO! St. Louis Marathon in St. Louis, MO coming across the finish line in the time of 4:19:15 which is a PR by 8 minutes and 37 seconds. The wins – PR of 8:37 / After struggling with the latter part... 

Team RunnersConnect closes down March and brings in April with 12PRs as well as a 10K and marathon debut.
CorrieRose

Corrie Rose ran her first marathon at the Emerald Isle Marathon, Half, and 5K in Emerald Isle, NC finishing this race in the time of 4:24:01. This was my first Marathon and it was AWESOME!! Loved every minute of it…the... 

Is Your Stride Frequency Limited By Your Height?
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.

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... 

How High is Your Injury Risk in a Tough Mudder?
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.

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... 

What Can You Take (Legally) to Improve Performance?- Alex Hutchinson
Have you ever wondered what supplements will (legally) help improve your performance? We dive deep into the findings of scientist, Alex Hutchinson to find out what works, what doesn't, and why what works for you in the past, may not work for you in the future.

Runners are continuously searching for answers. We always want to know what we can do to get better, and how we can keep improving. I don’t know about you, but I always love learning from the experts to find out what they have... 

9PRs, 1 BQ, and a marathon debut highlight Team RunnersConnect outstanding weekend of races.
JaronB

Jaron Brown ran his first marathon at the Publix Georgia Marathon in Atlanta, Georgia in finishing in the time of 3:41:35. This was my first marathon (my “maiden marathon”), which was a long time in the making. After having... 

Everything You Need to Know About Injuries: Jeremy Stoker
Injuries are the topic no runner wants to talk about, but the topic that we need to more than we would like. This is a fascinating interview that will give you a lot of information to prevent, treat, and return from injuries.

It may not come as a surprise, but injury related topics are our most popular articles on Runners Connect. No-one wants an injury, and it is the most frustrating part of being a runner, especially as a lot of non-runners roll... 

Team RunnersConnects sweeping through March with stellar racing including 8PRs.
MadS

Madeleine Said ran the Rock & Roll half marathon in Washington DC coming across the finish line in the time of 2:10:57 which was a PR by 9 minutes. Although I’ve been a runner for many years, I’ve only been... 

Are You More or Less Prone to Injuries with Maximalist Shoes?
robot android men running

“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... 

Is Your Stride Width to Blame for Your Injuries?
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?

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... 

Team RunnersConnects roars into March with 5PRs and strong tune-up racing around the world.
RussS

Russ Shupe ran the Hot Dash 10 Mile in Minneapolis, MN finishing this race in the time of 1:29:20 which is a PR by 19 minutes and 38 seconds. I decided to use this tuneup race as a fast finish long run. I really had no plans... 

Why You Should Not be Scared of Running an Ultra
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!

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... 

Team RunnersConnect blasts through the last weekend of February with 7PRs, a half marathon debut and age group awards.
MikeBruan

Mike Braun ran the Napa Valley Marathon in Napa, CA coming across the finish line with a time of 3:28:23 which was a PR of 10 minutes and 15 seconds. The RC coaching team took me from injury to a 10+ minute PR in a few short... 

Best Races for Food, Fast and Fun!
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!

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... 

There is nothing frosty about Team RunnersConnect weekend of races with 9PRs, 1 BQ and several Age Group awards.
Mstewart

Matthew Stewart ran the Wangaratta Half Marathon in Wangaratta, Victoria, Australia coming across the finish line in the time of 1:27:20 which is a PR by 2 minutes and 8 seconds. Ran the Wangaratta ½ marathon in North-eastern... 

Does Your State Allow Direct Physical Therapy Access?
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?

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... 

The Shocking Truth About Weekend Warrior Fitness Gains
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?

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... 

Team RunnersConnects runs strong in chilly conditions bringing in 4PRs.
SaschaF

Sascha Fennel ran the Nice Carnival Run 10K in Nice, France coming across the finish line in the time of 46:30 which is a PR by 1 minutes and 30 seconds. Best race ever !!!!! Personal record by almost two minutes. I was able... 

New to the Running World? Your Questions Answered
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.

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... 

4PRs and many Age group awards highlights this frosty weekend of races February for Team RunnersConnect
NikkiS

Nikki Summers ran the Hot Chocolate 15k in Dallas, Texas finishing this race in the time of 1:27:24 which was a PR by 8 minutes. It was a fun easy run with friends and family. Still was cool to get a PR too. It’s a fun... 

Mastering the Marathon- 26.2 as Unequal Halves
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.

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... 

7PRS and Several Debuts in varying race distances for Team RunnersConnect
BHazard

Brian Hazard ran the Surf City Marathon in Huntington Beach, CA finishing in the time of 3:35:54 which was a PR by 29 minutes. This was my third marathon, and a huge PR! Not only because I ran faster than before, but because... 

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

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... 

Unbroken Author Laura Hillenbrand; A Lesson in Adaptation
UNBROKEN FB image

Runners love it when our sport intersects with what is going on in life. We had not had a good running movie in a while….until recently that is. Unbroken has been a huge hit in cinemas, because it follows the true story of Olympian... 

4PRs, Several Age Group Awards and a BQ time achieved for Team RunnersConnect.
RonDarin

Ron Darin ran the Standard Charter Dubai Marathon in Dubai, UAE finishing this race distance in the time of 3:30:32 which is a PR by 15 minutes. Ran my 3rd marathon in 10 months and 2nd in 10 weeks at the “World’s... 

Stopping Mid Run- Do You Get the Same Results?
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!

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... 

5 Treadmill Workouts to Keep You Sane and Fit
When the weather takes a turn for the worst, the treadmill becomes our new best friend, but like a teenager, too much time means we get fed up, and look for something new; these 5 workouts will help you stay sane on the treadmill, so you can keep up with your training, and have fun doing it!

Although the severity of winters (and summers) may change, most of us will be confined to a treadmill at some point during the extremes. Without the changing scenery, and the satisfaction of seeing the ground covered, treadmill... 

More Weight= More Injuries? Why This is Not Correct
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.

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... 

The Importance of a Full Body Gait Analysis to Achieve Your Running Goals; Interview with Matt Phillips
The Importance of a Full Body Gait Analysis to achieve your running goals

Our guest today is one of our writers; you may have seen him on our blog. He has written quite a few of our popular articles: Matt Phillips Matt is a sports therapist with over 20 years of experience. He is a running performance... 

3PRs and several race debuts in the marathon and 15K for Team RunnersConnect
JerryK

Jerry Kurinsky ran the Chevron Houston Marathon in Houston, Texas finishing in the time of 3:19:49 which is PR by 5 minutes and 41 seconds. I didn’t manage the 3:15 BQ I was hoping for but achieved a PR by 5min 41sec and I... 

How Long Until I See Results from my Strength Training?
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.

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... 

Team RunnersConnect rings in the New Year with some fast and fun runs bringing in 3PRs and several first runs at new race distances.
Siobhan

Siobhan Donegan raced the First Run 5K in Burlington, Vermont coming across the finish line in the time of 22:04 which is a PR of 14 seconds. I don’t really like running 5Ks but know they are a great way to test one’s... 

Running as you age. Is it all bad?
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.

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... 

Teams RunnersConnect celebrates the season with 9PRS and Age Groups awards.
EmilyP

Emily Pilotte raced the Frosty Half Marathon in Raynham, MA coming across the finish line in the time of 1:37:45 which is PR by over 3 minutes. This was a well organized, small race that I really enjoyed. The weather was not... 

Is Hip Extensor Weakness Causing Your Back Pain?
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.

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... 

6 Extreme and Unusual Races of the World
4 Deserts Race

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,... 

Where Are Your Running Shoes Worn Out? How to Understand What This Means
There is a lot of conflicting information on how to select the correct running shoes. We break it down simply into three phases of foot strike, and discuss where it is normal to have wear on running shoes, how much, and how wear on one shoe can affect your running.

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... 

9 Tips to Keep Running Over the Holidays
Has your training ever taken a hit over the holidays? We are all guilty. Here are our 9 tips to keep you running, to go into the new year with confidence.

Who has ever skipped out on a run over the holidays? Or if you did not skip a run, maybe you skipped out on the stretching afterwards, or maybe you made one of these 4 Foam Roller Mistakes, or even pushed it back another day... 

How Your Hip Joint Mobility Can Predict Your Running Injuries
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.

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... 

Team RunnersConnect steam rolls into December with 7 Monster PRS as well as race debuts in the 10k, 10 miler, and half marathon
RobSk

Rob Sklenar ran the California International Marathon in Sacramento CA finishing in the time of 3:18:22 which is a PR of nearly 14 minutes. Perfect day running the CA International Marathon. Ran very close to even splits, just... 

Team RunnersConnect gobbles up PRs in Turkey Trots across the country.
JaronB

Jaron Brown ran the Atlanta Half Marathon in Atlanta, GA on Thanksgiving morning coming across the finish line with a time of 1:39:10 which is a PR by 2 minutes and 30 seconds. This race was special to me because, when I joined... 

Team RunnersConnect heats up in the chilly conditions with 7PRS, one race marathon debut and several strong tune-up race efforts.
MJL

MJ Llamas ran the Harbor Lights Half Marathon in Norfolk, VA finishing this race in the time of 2:10:31 which is a PR of 15 minutes. My 5th half marathon today pretty much told me exactly what I needed to know: I am getting... 

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

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,... 

Team RunnersConnect continues the strong push through fall with 6PRs and strong efforts in tune-ups races
RonDarin

Ron Darin ran the 642 Marathon in Kuwait City, Kuwait finishing this race distance in the time of 3:45:20 which was a PR by 1 hour. Really good run to Mile 18. Started getting cramps. No gatorade on course and was reluctant... 

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,... 

There is nothing chilly about Team RunnersConnect results race with 6PRs and outstanding efforts in all race distances from 5K to the marathon.
AF

Annaliza Fleuri ran her first marathon at the TCS New York City Marathon in NYC finishing this distance in the time of 4:44:16. This was my first ever marathon! I finished at a respectable time of 4:44:16 despite horrible conditions... 

Team RunnersConnects beats the cold front that blasted its way into the season with 6PRs and many solid race efforts from the 5K to the marathon.
SaschaF

Sascha Fennel ran the New York City Marathon in NY, NY coming across the finish line with a time of 4:01:04. The New York City Marathon is probably the most special one there is. It is my third participation. The other two have... 

Team RunnersConnect crushes their goals with 7PRs and several race debuts.
GertrudeJ

Gertrude Jewell ran the the Marine Corps Marathon  in Washington DC finishing this race in the time of 4:25:16 which was a PR of 14 minutes and 22 seconds. Going into it as my 2nd marathon, I worried about setting my bar... 

Team RunnersConnect keeping it hot as the weather turns cool with 12PRs in all race distances from 5K to the Marathon.
Theresa

Theresa Brennan ran the Baystate Half Marathon in Lowell, Ma finishing this race in the time of 2:14:11 which was a PR by 3 minutes. I’ve been struggling for the past year just to complete long runs and races. I never... 

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... 

Teams RunnersConnect smashes through October with 12 PRs and several first time races from the 10K to the 50K.
ChrisCarrerC

Chris Carrier ran the Chicago Marathon in Chicago, IL finishing this race  in the time of 3:49:42 which is a PR of over 19 minutes. This was my second marathon. Last year in the same race, I ran a 4:08+ and this year my finishing... 

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... 

Team RunnersConnect picking up stream with 6 PRs and 4 race debut is the half and full marathon.
sean

Sean Regan ran the Twin Cities Marathon in Minneapolis, MN coming across the finish line with a time  of 3:24:57 which a PR by 12 minutes. Twin Cities was marathon #3 for me. It turned out to be a really good race. 3:24:57... 

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

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’... 

Team RunnersConnect starts the marathon season with several HUGE PRs and Top overall finishes.
john Ranger

John Ranger ran the Berlin Marathon in Berlin, Germany coming across the finish line with a time 3:28:51 which was a PR by 26 minutes and 31 seconds. My second marathon and first major. Went in with a plan to run a BQ of 3:25 or... 

How to Return to Running after the Flu or a Fever
flu

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,... 

Team RunnersConnect rolls into early fall with a bang of 11PRs and several race debuts.
Mstewart

Matthew Stewart raced the Sydney Marathon in Sydney, Australia finishing this race with the time of 2:59.08 which was a PR by 7 minutes.   Well I cracked it. Sub 3 hours for the first time! While this race represents... 

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

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... 

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... 

Team RunnersConnect closes down summer with 7 PRs, a Race Debut and Age Group awards.
Amyt

Amy Thomas ran the Erie Presque Island Marathon in Erie, PA finishing this distance in the time of 4:09:10 which was a PR by 1 hour and qualified for Boston!! I qualified for Boston by 50 seconds!! When I joined Runners Connect,... 

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

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... 

Team RunnersConnnects carries the hot streak into September with 4PRS and 2 course PRS
HeidiB

Heidi Bush ran the Ross Marathon in Tasmania, Australia finishing in the time of 3:55:14 which was a PR by 17 minutes. This was my third marathon and my first since joining RC and I just wanted to finally run sub-4:00. I’d... 

Team RunnersConnects closes August down with several monster PRs and age group awards.
MJL

Maryjane Llamas ran the Rock-n-Roll Half Marathon in Virginia Beach, VA finishing the race in the time of 2:25 which was a PR of over 20 minutes. Rock-n-Roll HM in Va Beach is always Labor Day weekend (hot and humid). I ran... 

How Long Will Running Be Affected After Donating Blood?
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... 

Team RC takes on August’s last blast of heat with 7 PRS, 2 wins and several age group awards.
Kyle

Kyle Bowman raced a local track 5K  in Ohio coming across the finish line with a time of 15:29 which was good for a first place overall finish. Ran 5.31 for the last 1.1mi=finishing time was 15.29. Wasn’t my fastest time... 

6 Big PRs Keeps Team RunnersConnect Hot in August.
Kathy

Kathy Balme ran the Midsummer Night’s Run 15K in Toronto, Ontario coming across the finish line with a time of 1:17:25 which was a PR of 4 minutes and 35 seconds. I didn’t know what to expect with this race, as... 

Team RunnersConnect throws down 5PRs and a win and several course improvements.
BSt

Brian St.George raced the Longyear Lake 5K in Chisholm, MN coming across the finish line in the time of 16:49 which earned him a PR and win and a course record. The race went pretty well to my plan. I wanted to go out a bit... 

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

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... 

Team RunnersConnects blazing through the summer with 8PRs
bobby

Bobby Smith ran the Woodstock 5K in Anniston, AL finishing this distance in the time of 20:13 which was a 31 seconds PR. The race did not go as planned and I missed my finish time goal but I did set a :31 personal course record.... 

5 Ways to Fix Your Running Injuries Using Mindful Movement
injuries

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... 

Teams RunnersConnect had a red hot weekend from a Race Win, PRs and First time races.
Kyle

Kyle Bowman raced a hometown 5 mile race in Ohio finishing not only 11 seconds faster than last years time but took first place overall winning the race in the time of 26:54. Pretty pleased with race: 5mi splits: 5.16, 5.25,... 

Does Sunscreen Affect Your Performance When Running in the Heat?
Running in the heat brings runners many challenges, including sunburn. But does sunscreen block pores and increase overheating, impacting performance?

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... 

Team RunnersConnect continues the hot streak with 4PRs and some season bests.
BSt

Brian St. George raced a 5K in Minnesota coming cross the finish line first with a time of 17:03 which not gave him a PR but overall win for this race. I finished with a 5:11 3rd mile (didn’t think that was possible) and... 

Team RunnersConnects Continues to Sizzle in July with 6PRs
Dennis Moore

Dennis Moore ran the Rock the Crossroads in Kansas City coming across the finish line in time of 25:01 which was a PR of 42 seconds. 97 degrees, PR, but most memorably this was the first race run with the entire family. My... 

Team RunnersConnect brings July in with a bang: 12 PRs and several stellar first races in distances from the 4 miler to the marathon.
sean

Sean Regan raced the Kids Against Hunger 5K in Minneapolis, MN coming across the finish line with the time of 19:52 which was a PR of 44 seconds. This 5K was a PR for me, by 44 seconds. Goal was to break 20 minutes, and I finished... 

Team RunnersConnect keeping it hot with 6 PRs and several Age Group awards
Eran

Eran Geyari ran the Tel Aviv Half Marathon in Tel Aviv, Israel finishing with a time of 1 hour and 54 minutes which was a PR of 4 minutes. 30C with 89% hunidity. Very tough conditions. I was focusing on keeping my good form... 

Team RunnersConnect bringing in 5 PRs and several Age group Awards in all distances.
Siobhan

Siobhan Donegan ran the 40TH Annual Paul Mailman 10 Miler in Montpelier, VT finishing in the time of 1:15:22 which gave her a 2nd place in her Age Group Award.  I had never actually run a 10 mile race so I guess this was... 

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

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... 

Team RunnersConnect heating it up with 9 PRs as well as several amazing first races
HeidiB

Heidi Bush raced the Launceston Ten which is a 10K in Tasmania, Australia finishing with the time 45:51 which was a PR of 2 minutes and 11 seconds. After not racing a 10K in 5 years and having no idea what to expect, Heidi... 

Cathy Ahearn from Learn to Run Strong Stealing From RunnersConnect
cathy

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... 

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... 

4 PRs (Including a 17 minute Marathon and 7 Minute HM best) Highlight the Weekend
EricT

Eric Thomas ran the Northern Olympic Discovery Marathon in Port Angeles, WA completing the distance in the time of 3:33:49 which was a PR over 17 minutes which placed him the 34th runner out of 332 runners. This was a great race experience.... 

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... 

5 PRs and several first ever races in the Marathon, Half and 10 miler.
ac

Alexandre Charest ran the Marathon Baie-des-Chaleurs in Carleton-sur-mer, QC, Canada finishing in the time of 3:33:46 which was a PR of 5 minutes and 4 seconds. He was able to run this time on an usually hot day with little... 

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... 

The last weekend of May ends in a bang for Team RunnersConnect with 9PRs, one marathon debut and one come back race..
Dean

Dean Roberts had his marathon debut at the Ottawa Marathon finishing in a stellar time of 3:45:20.  Running this marathon completely without a watch or garmin as he forgotten it at home on its charger. He also had to work... 

10 PRs and 3 Amazing First Ever races in the 5K, 10K and Marathon for Team RunnersConnect
MarkS

Mark Slagle ran the Cleveland Marathon in Ohio coming across the finish line in the time of 3:23:27 which was a 11 minute PR. I PRed pretty big and feel like I have a lot more in me. Midway through my training cycle, I had... 

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

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... 

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... 

5 PRs Highlights the Weekend for Team RunnersConnect
AlbertP

Alberto Pinton raced the Kungsholmen Runt 10K in Stockholm, Sweden finishing in the time of 39:45 which was a 53 second PR. First time ever under 40min. I’ve developed as an adult runner since my first 10k race, which I... 

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... 

Several Huge PRs, a few comeback races and First time ever races of distances from the 10K to 50K.
Samantha M

Samantha McMenamy ran the Wallis Sand Half Marathon in Rye, NH finishing in 2:02:08 which was a 26 minute PR. Thrilled to be able to run this half after being on a wait list, Samantha ran a strong and consistent race on this... 

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... 

JC Sawyer: Boston Marathon Aspirant
jc sawyer

Lives: I currently reside in western Massachusetts with my wife, Laura, going on 3 years—and she is my number one running fan (it matters)!—and two dogs (Luna, an Australian Labradoodle, and Jack, a Jackapoo). This May we... 

16 PRs from the 5K to the Marathon for Team RC over the weekend
Dennis Moore

Dennis Moore ran the Garmin Land of Oz Half Marathon finishing in the time of 1:54:12 which was a 2 minute and 5 second PR. The conditions on the course went from pleasant to monsoon-like rain, wind and hail. He was went out... 

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

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... 

Mark Slagle: Dad with a Passion for Running and Big Goals
slagle-2

Lives: I live in the Cincinnati area Works: I work as an IT administrator at a K-12 public school district. Hobbies: I work in IT and education, so gadgets and educators are a requisite passion.  Personally, I love to cook, read,... 

Special Boston Race Results Edition
Eric

Eric Sullivan ran the Boston Marathon in 3:00:57 which was a PR for him. He did an excellent job pacing and did not go out too fast but the quads still wanted to shut down at mile 23. Eric held it together in those final miles... 

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

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... 

Monster PRs at 50k, Marathon and HM Lead Team RunnersConnect
M Stewart

Matthew Stewart ran the Australian Running Festival 50k Ultra in Canberra, ACT, Australia finishing in the time of 4:01:36 which was a huge 58 minute PR. Matthew had beautiful running weather this run his race. The course... 

Eric Sullivan: Returning to a Boston Qualifier after a 16-year Hiatus
member-unnamed

Lives : San Francisco Bay Area. Works: I’m a CPA that doesn’t do taxes.  (I’m a consultant that prepares complex insurance claims) Hobbies: My hobbies are running (obviously…perhaps better described as... 

6 PRs from the Mile to the Marathon – Team RC Runs Strong into April.
GregK

Greg Kline ran the ORRRC Marathon in Xenia, Ohio finishing in 3:35:52 which was a personal best by 6 minutes. He had great weather conditions although had to work through nausea to finish strong. I did not hit a wall though,... 

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,... 

Novice Runner Turned Boston Qualifier in Less Than a Year: RunnersConnect Team Member Matt Stewart
m stewart

Name: Matt Stewart Lives: Currently live in Sydney, Australia, although I was born in Auckland, New Zealand and married to Emma (also a RunnersConnect runner). Work: Osteopath Hobbies: Running (obviously!), bodysurfing How long... 

Team RunnersConnect closes out March with a Roar with several PRs and one big 50 mile race.
Dean

Dean Roberts ran the Inaugural Love Run in Philadelphia finishing in 1:50:16 which was a PR by 1 minute 51 seconds. The conditions were cold and they have heavy rain through the race. Dean ran a very smart race starting at his... 

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... 

5 PRs and Awesome Boston Tune-Up Races Highlight the Weekend for Team RunnersConnect
Catherine

Catherine Smith ran the hilly and challenging Georgia Half marathon in 1:57:45 which was a PR by 1 minute. She was able get run a solid time despite have frigid cold temps and dealing with winds.  Although I didn’t run... 

Team RunnersConnect Member: Kathy Balme
Kathy

Lives: Campbellford, Ontario which is about 1 ½ hours east of Toronto. Works:  At the hospital as a physiotherapist, and divide my time between the inpatient orthopedic floor, where I see people who have just had orthopedic... 

5 PRs, a Boston Qualifier, and Amazing Debuts Highlights the Racing Weekend for RunnersConnect
Buddy

Buddy Gray ran the Tobacco Road Marathon and not only ran a 3 minute PR but ran his first BQ time with a finishing time of 3:22:26. Reaching his goal of running a Boston Qualifying has been meet with so much emotion by Buddy as... 

RunnersConnect Team Member: Alexandre Charest
ac

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... 

March begins with great race results for Team RunnersConnect
Russell

Russell Friedberg ran the the Little Rock half marathon finishing 1:33:07. This was a hilly course and the conditions were windy, rainy and cold. Russell placed 7th in his Age group and 53rd overall of 6500. Wasn’t trying... 

RunnersConnect Team Member: Donna Ferguson
donna2

Lives: I live in Southern Indiana overlooking the City of Louisville, Kentucky skyline Works: Paralegal for a local law firm and as well an ACE Certified Personal Trainer and Health Coach. Interests: My husband and I are blessed... 

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,... 

Springing into the competition for Team RunnersConnect
Rajeev

Rajeev Singh ran a 3:17 PR in the half marathon finishing in 2:25:04. Rajeev ran a smart and consistent race showing many signs fitness gains. In all 7 HMs ran by me before this (last one year), I always struggled and lost my... 

From “I’m not a real runner” to “I’m a runner with miles to go” – An interview with RC Member Dennis Moore
dennis3

Lives: Currently lives in Kansas City, but grew up in Georgia and Tennessee. Works: Former high school principal, currently a corporate chaplain. Interests: Outside of running, I enjoy golf (I get my money’s worth!), reading,... 

Sweet Racing this Valentine’s weekend for Team RunnersConnect
eric

Eric Eidsmoe ran the Ice Cube Half marathon in Mt Pleasant, Michigan as a training run finishing 7-8 minutes faster than his goal at 1:57:22.  Conditions were cold but beautiful with no wind which made for a great running. Eric... 

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... 

New to Running with Big Goals: Jennifer Smith
jennifer

RC Team Member Jennifer Smith Lives: Chattanooga, TN with my husband, three kids and son-in-law. I have five dogs, a cat, two chickens and two horses. Works: Branch Manager at a bank and I also attend University of Central... 

Big Results follow Team RunnersConnect
greg

Greg Doherty ran the Hilton Head Half marathon with his friend and RunnersConnect teammate Keith Hughes. The day was cold and rainy but that dampen their spirits to run strong to PR with a finishing time of 1:52:33. This was... 

How a Mother of Two Developed the Ability to Push Herself and Have Confidence in Her Training
ann

RC Member: Ann Harambasic Lives: Arizona Works: Civil Engineer, Mother of Two. “Between work, running, swimming and family duties, I have little time for much else but I am content and thankful.” How long have you... 

The cold didn’t freeze out the RunnerConnect Team
dean

Dean Roberts ran a 10K PR in his second race of the year. What’s more is he PRed by 4:26 over a 10K he ran 6 months ago!! Dean crossed the finish line at 48:07. He is on a roll in his first year of running and racing. A... 

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

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,... 

Piriformis Syndrome: How to detect it and strengthening and stretching programs to help you heal
How to detect piriformis syndrome and a specific strengthening and stretching program to help you return to healthy training

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... 

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... 

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... 

7 Surefire Ways to Reach Your 2016 Resolutions
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

2015 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 2016. Fitness centers, coaches and runners alike expect two things... 

Cold Temps Bring Fast Times for Team RunnersConnect

Winter is in full swing in most of the northern hemisphere, and with that a step back for many from competitive racing, but some members of Team RunnersConnect simply need their fix! Five people jumped in races this past weekend,... 

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... 

How to Return to Running After a Stress Fracture
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.

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... 

How to Prevent Running Injuries: Using Prehab To Avoid Rehab
RC20_body_planes

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... 

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... 

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... 

Case Study: Ross Bielak
ross-bielak

Ross Bielak is a 42-year old Denver, Colorado native, who came to RunnersConnect in November, 2012, dealing with constant foot and knee pain, overweight, and needing to solve both of those before reaching his goals. He’s been... 

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... 

RunnersConnect Team Spotlight: How Joe Freiburger Inspires a City
joefreiburger

Joe Freiburger, a pastor in Nevada, has lost fifty pounds in 2013 and inspires his entire city to increase their fitness. Joe Freiburger was not a runner. Oh, he gave it the ol’ college try, as they say, but it just wasn’t... 

Leaves, Personal Bests Fall in November’s First Weekend

As the leaves fall off the trees in the northern hemisphere and seasons begin to change from fall to winter, Team RunnersConnect continues to push onward and improve every single week. The first weekend in November was no different. Late... 

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... 

Marine Corps Marathon, et al bring personal bests for Team RunnersConnect

One of the major races on Team RunnersConnect’s schedule this fall has been the Marine Corps Marathon. A race that was almost cancelled due to government shutdown, “MCM” happened, and it was great! Team RunnersConnect... 

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... 

Seven PRs, Two Marathon Debuts as Fourteen Race for Team RunnersConnect

Personal bests abounded across the world this weekend as Team RunnersConnect sent fourteen athletes to the starting line in areas as widespread as California, Tennessee, Ohio and Norway. Two members of the team ran their marathon... 

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... 

Team RunnersConnect CRUSHES Chicago and sees several Boston Qualifiers

Nearly twenty members of Team RunnersConnect lined up last weekend, the weekend of both the Chicago Marathon and the Boston Athletic Association (B.A.A.) Half Marathon in the United States, as well as the Melbourne Marathon Festival... 

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... 

RunnersConnect Team Spotlight: Erin King – How Running Changed a Life
erinking

Erin (right), with her husband, sister and two children after they had all raced in Mississauga, Ontario, Canada. “Perhaps (running) is something I was meant to do.” Not many people look back at their childhood and... 

Fourteen Race As Fall Racing Season Heats Up

The fall racing season is absolutely in full swing, and it showed this weekend as fourteen members of Team RunnersConnect lined up and raced across the world. Adam Feder ran a 5k in Atlanta in an effort to raise money for cancer... 

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... 

RunnersConnect Team Races to Personal Bests, World Record

The RunnersConnect Team raced all over the world the last weekend of September, 2013, and saw several personal bests as athletes wrap up their summer/fall racing season, including a world record for the Double Road Race distance. Jesse... 

How to Measure Your Strength and Flexibility to Assess Your Injury Risk
RC17_ThomasTest

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... 

RunnersConnect Team Spotlight: James Elwood – Two Thousand Days of Success
James Elwood ran his debut marathon at the Vermont City Marathon in May, 2013.

James Elwood ran his debut marathon at the Vermont City Marathon in May, 2013. January, 2011 in Windsor, Connecticut was cold. James Elwood was nearly thirty-seven years old, and he was dying. “I was troubled with a lingering... 

Team RunnersConnect Sends Seven to the Line from September 20-22

Seven RunnersConnect members lined up to race over the weekend, over distances ranging from one mile to a marathon, and even a trail 5km race! Two runners ran personal bests and several others had top finishes despite less-than-ideal... 

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... 

RunnersConnect Team Spotlight: Thirty Years of Runing with Matt Garvey
Future Ironman Matt Garvey competing at a recent race.

Future Ironman Matt Garvey competing at a recent race. Fifty-two year old Baltimore, Maryland native Matt Garvey was a soccer player, through and through. But when his high school girlfriend started running consistently, he started... 

Team RunnersConnect Sees One Personal Best, Two Top Finishes Over Weekend

As the RunnersConnect Team begins to taper for their various fall peak races, three members toed the line and raced this weekend. Erno de Korte ran a one minute personal best when he crossed the finish line in 1 hour, 53 minutes,... 

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... 

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... 

RunnersConnect Team Spotlight: Catherine Smith, Perpetually Chased by Running
catherine-smith

Catherine Smith, with her Big Peach Running Co. running group. This is the story of a girl who, despite her best efforts, simply has been unable to escape her fate: she is to be a runner, through and through. Many times she’s... 

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... 

Five Race, Including Three Personal Bests, For Team RunnersConnect

Another five members of the RunnersConnect Team laced up their racing flats this weekend, and three of them finished the day with freshly ink in their personal record books. In Dallas, Texas, Brian Schmidt and his son jumped in... 

Side Stitches: Possible Causes and Research-backed Treatment and Preventive Methods

Side stitches are a very common problem among runners. Though they are typically nothing more than an occasional nuisance, in some people, they can cause serious disruptions in training or racing. As we’ve seen in previous... 

RunnersConnect Team Spotlight: Logging Kilometers with Dan Rose
dan-rose

Dan giving a thumbs up during his recent half marathon debut. In January 2013, Dan Rose found himself lying wide awake in the middle of the night. Fighting restless legs, Dan did the last thing he knew to do: he laced up his shoes... 

RunnersConnect Team Sends Seven to the Starting Line in Preparation for October Marathons

For the second week in a row, an entire gaggle of RunnersConnect athletes laced up their racing flats and got after it. Seven runners toed the line and five saw personal bests, while the other two were intentionally treating the... 

RunnersConnect Team Spotlight: Jachima Taino Prepares for Marathon Debut
Jachima and her boyfriend, Jeff, during a recent vacation in Chinatown, San Francisco.

Jachima and her boyfriend, Jeff, during a recent vacation in Chinatown, San Francisco. Where do you live? I live in Tampa, Florida, aka the Big Guava. (Yes, really.) How old are you? I have one more year in my twenties and I’m... 

RunnersConnect Team Races On Three Continents and Has Stellar Results

This weekend the RunnersConnect Team had saw members racing on three different continents as they continued to represent as one of the strongest teams in the world. Two different members of the team, Dan Rose and Pat Flynn, made... 

Do Tight Shoes Increase Your Risk of Developing Bunions?
bunion-runners

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... 

RunnersConnect Team Spotlight: “Prodigal Son” Martin Dolphin Chases Boston Qualifier
martindolphin

Martin Dolphin took two decades off of running before coming back to the sport in 2012. We chatted with him a little bit about his goals, and his history, in this week’s edition of the Team Spotlight. Age: 44 What do you hope... 

RunnersConnect Team Split: Some Prep For Fall Marathons, Others Wrap Up Season

As the IAAF World Championship track meet took place in Moscow, four members of the RunnersConnect team hit the starting line this weekend and we saw two summer training cycles come to a couple of fantastic finishes, and two fall... 

Is Shockwave Therapy an Effective Treatment Option for Chronic Running Injuries
shockwave therapy for runners

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... 

RunnersConnect Team Gears Up For October Marathons

Three members of the RunnersConnect Team lined up for tune-up races this weekend as they prepare for their late October marathons. Hannah Nolan led the way with her club championship half marathon race, where she finished in 1... 

The Benefits of Balance Training for Runners
balance training 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... 

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... 

Poor Posture and Pain: Implications for Runners (Part I)
anterior pelvic tilt running

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... 

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... 

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... 

A Good Hurt vs. Pain: An Introduction to Understanding Pain
Determining the difference between pain and normal training aches can be impossibly difficult. We explore the science behind pain to help you run smarter.

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... 

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... 

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... 

Does Being Overweight Slow You Down?
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

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... 

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

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... 

Seasonal Allergies in Runners: The Impact on Performance and How to Treat
The scientific evidence and research on the prevalence of allergies in runners, what effects they can have 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... 

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... 

2 Tests of Hip Strength and Stability That Can Determine Your Risk of Running Knee Injuries
glute bridge runners hip strength

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... 

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

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... 

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... 

Answers to Your Injury Questions – Webinar Recording

On Thursday, April 18th we recorded our first live webinar with Dr. Ryan Shum, who helped answer your running injury questions. Despite a few technical glitches at the start, we had a fantastic turnout and covered a huge variety... 

Race Results: A Look Back at the Last Couple of Weeks
team-runnersconnect

A few of the Team RunnersConnect members enjoying a short shakeout on Sunday Hey Team, it’s been a while. It just didn’t seem appropriate to get into race results last with so many people still struggling to make sense... 

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,... 

RunnersConnect Team Spotlight: Simeon Bayles
Screen Shot 2013-04-12 at 4.54.17 PM

Where do you live? NY, NY How old are you? 37 How long have you been running for? Just over one year. What do you hope to achieve through RunnersConnect? RunnersConnect is my tool to help achieve my goals in running.  Those goals... 

Alberto Sala-who? Nike wha? Team RunnersConnect Tears It Up!
team runnersconnect

Nancy rocking her brand new Team RunnersConnect t-shirt before her awesome HM! We open up this week’s race results recap with the Scotland Run 10k that was held in Central Park (NYC) on April 6th. It was the obvious choice... 

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. It’s hard to go for a... 

Dynamic Stretching: A Warm-up Routine to Reduce Injury and Improve Performance
stretching for runners_front lunge

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,... 

RunnersConnect Team Spotlight: Danny Tateo
IMG_0172

Where do you live? Westchester County, NY, in a town called Armonk. How old are you? 48 How long have you been running for? About three years, two and a half years seriously (my wife says too seriously). What do you hope to achieve... 

Is there an Ideal Footstrike for Runners?
footstrike patterns in running

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... 

RunnersConnect Team Spotlight: Debra Hexsel
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... 

Breaking the Tape: The Latest Race Results

And we have our first win of the year! Vicente Lorenzo Cabahug is the big winner. All we got for details so far was this: 1st place! oh yeah! 3.0 kilometers in 0:13:05 I guess not much more can be said of it. A win speaks for... 

RunnersConnect Team Spotlight: Bill Rotella
Bill, before the running bug bit him.

Bill, before the running bug bit him. Where do you live? New Smyrna Beach, Florida How old are you? 55, soon to be 56, but only 33 in my heart as that was how old I was when I ran the Marine Corps Marathon (MCM) in 3:38 How long... 

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... 

Runners Connect Team: Their Goodst Results Ever?

It was another spectacular weekend of globetrotting PR’s by the RunnersConnect team. Although I was excited to see Erno de Korte’s PR at the Drunense Duinenloop half marathon (1:59:16!), I was really excited by his... 

RunnersConnect Team Spotlight: Tereza Terahata
IMG_1512

Where do you live? I live in the crowded city of São Paulo, Brazil. It has a population of almost 12Mi, if you can you believe that! How old are you? I will turn 39 in July, but people say I look much younger 😉 How long... 

A Typical RC Race Weekend: PR’s and Division Wins!

Well, we only got four race results submitted to us this time. Although the quantity was down, the quality was not lacking in the slightest. There’s some good variety in this as well, since Monte ran a 5k, Bill a 15k, Nancy... 

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.... 

RunnersConnect Team Spotlight: Sweeny Choong
Banjaran 2013

Where do you live? Kuala Lumpur, Malaysia How old are you? Will turn 44 years end next month. 🙂 How long have you been running for? Since 2007. That’s when I resigned from Citibank, Malaysia and became a homemaker. My... 

RunnersConnect Crew Sets PRs All Over the World

Another big weekend of races from RunnersConnect members. What made us anticipate this round even more was that some of our more active community members were lining up testing their mettle. The amount of support that evident... 

2 Simple Ways To Stop Sore Calf Muscles After Running
Sore calf muscles after racing can make a runner miserable, but these two tips to prevent a sore calf will help a lot!

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... 

Recovering from Running Injuries: Common Mistakes, How to Find the Best Therapist, and a Look at Chiropractic and Acupuncture
running injuries shum

Being sidelined by injury is physically and emotionally hard to deal with. Unfortunately, getting injured is also very common. Recent research estimates that 82 percent of runners will get injured at some point in their running... 

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

RunnersConnect Weekend Race Results – February 16th-17th

The RunnersConnect team was out in force this past weekend. By my count there were three PR’s and sadly one race cancellation (sorry, Eduard). Here’s what your fellow runners accomplished: Pebble Williams ran a 2:22:56... 

Could Tight Hamstrings Be The Cause of Your Foot Pain?
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.

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... 

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... 

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

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... 

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,... 

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

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... 

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,... 

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

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... 

IT Band Syndrome Injury in Runners: Stretches, Preventive Exercises, and Research-Backed Treatments
The best article on IT band injuries. Stretches, strengthening exercises, and how to treat your ITB syndrome options to get you healthy and back to running.

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... 

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

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... 

Running With a Cold: Should You Do It?
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!

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... 

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

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... 

Massage for Runners: The What, When and How

Runners love getting massages. Not only does it feel great, but it can also speed recovery, reduce muscles soreness, and facilitate injury healing. However, there is a lot of confusion when it comes to massage. When is the best... 

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

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,... 

7 of the Best Pool Running Workouts for Injured Runners
Injuries happen, but what can you to to maintain fitness while injured from running. Pool running is a good cardio replacement. Here are the benefits of aqua jogging, and 7 workouts to use in the pool.

I hate being injured. It doesn’t matter if you’re an elite runner logging 120 miles per week or you are training for your first 5k; if you need to run, but have recently become injured to the point where it hurts too much... 

The Ultimate Runner’s Guide to Achilles Tendon Injuries
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.

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... 

Hurricane Sandy Can’t Stop the RunnersConnect Team from 7 PRs and 112 minutes of Total Improvement in One Weekend

Hurricane Sandy couldn’t stop the natural force that is the RunnersConnect team this weekend! With 7 new personal bests totaling a whopping 112 minutes of improvement, this was one of the most successful weekends of running... 

The Ultimate Guide to Shin Splints for Runners
The scientific symptoms, causes, and research backed treatment options to help you get rid of and avoid shin splints forever.

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... 

What are the Best Ways for a Runner to Prevent and Improve Plantar Fasciitis?
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.

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... 

4 Personal Bests Highlight a Fantastic Weekend of Racing

The RunnersConnect team kicked off the month of October with a bang with 4 personal bests and a smattering of great races across the globe. From Marathons to 10ks, the RunnersConnect team dominated the roads. Here are some of... 

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... 

2 PRs and a Triumphant Return to Racing Highlight the Weekend for RunnersConnect Members

The first official weekend of the Fall was another solid weekend of racing for the RunnersConnect team as athletes continued their tune-up races or put the finishing touches on their summer racing seasons. Up first was Pearson... 

Will Treating a Leg Length Discrepancy With a Heel Lift Keep You Healthy?
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.

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... 

A Flurry of New PRs Sets the Tone as RunnersConnect Members Open the Fall Racing Season

The Fall racing season is heating up now that the weather has started to cool across the country and the RunnersConnect team is wasting no time setting a flurry of new PRs. It’s finally time for all of our athletes to show what... 

How to Lace Running Shoes to Prevent Injury and Increase Comfort
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.

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... 

RunnersConnect Members Crush 5k and 10k PRs as Fall Marathon Training Approaches Full Swing

I know we’ve been a little absent the last few weeks with providing weekly updates and congratulations to the RunnersConnect team members that have raced and recorded PRs this summer. With races a bit more spread out and the... 

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... 

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... 

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,... 

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... 

Race Results July 21st and 22nd

Thanks to summer temperatures continuing to make runners feel like they’ve taken three steps backwards, we didn’t have the normal slew of runners taking to the streets last weekend to race. However, we still had three... 

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... 

How Long Before You Have to Replace Running Shoes?
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.

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... 

3 personal bests and the story of one runner’s transformation into the runner she always wanted to be

RunnersConnect members after the 2012 Boston Marathon. From left to right: John Pereira, Tracie Winters, Coach Jeff, and Debbie Basham While the list of personal bests this weekend isn’t quite as long as normal (everyone’s... 

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... 

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... 

Shin Splint Treatment: How Improving Calf Strength Can Fix Your Shin Splints
shin splint treatment

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... 

Do You Really Need Custom Made Orthotics for Running?
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... 

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... 

How to Run with More “Power”: The Role of Hip Drive in the Running Stride
hip drive overstriding

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... 

Self-diagnose Your Running Knee Injuries
leg crossover runners

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. ... 

Hip strength and running form: The role of hip drop in running injuries
hip drop 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... 

How to Stop Chafing, Blisters, and GI Stress Ruining Your Race Day
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!).

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... 

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... 

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... 

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... 

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... 

The relationship between hip strength and running injuries – the latest research
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!

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, wobble... 

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,... 

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... 

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... 

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... 

Staying Motivated When Running in the Winter
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.

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... 

Running in the Winter – Dealing with the Cold, Ice and Snow
screw shoes winter running

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,... 

Reassessing the 10-Percent Rule

Pick up any book on running and you’ll probably find a reference to the sacred 10 percent rule. In case you haven’t heard, the 10-percent rule states that to stay injury-free in training, never increase your mileage by more... 

Ibuprofen and Running: Anti-Inflammatory Drugs Hurt Your Training
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 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... 

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... 

Overtraining – Causes, Symptoms, and How to Dig Yourself Out

Overtraining. It’s a word that strikes fear into the hearts of runners everywhere. Researchers estimate that 61% of all serious runners will go through a period of overtraining at least once in their running career. That’s... 

Race Results from Oct. 7th – Oct. 9th

Wow, another superb weekend of racing for RunnersConnect athletes. I feel a little repetitive each week, but this has really been amazing month stretch of performances. RunnersConnect was represented in every corner of the US... 

Are you Putting Your Body in Danger by Running While Sick?
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.

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... 

Relax To Race Faster and More Consistently

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 training data. For serious and recreational runners alike, achieving goals and... 

Benefits of Compression Clothing for Runners
Benefits of Compression Clothing for Runners PIN

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.... 

How to Breathe When Running
How to breathe when you're running. The definitive answer on the proper breathing technique and ideal breathing rhythm for your runs.

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... 

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... 

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... 

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... 

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... 

Losing Running Fitness: A Scientific Look at How Much You’ll Slow Down When Not Able to Run
Learn exactly how much fitness and conditioning you'll lose from missing running due to injury or sickness.

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... 

9 Ways to Get Rid of Muscle Soreness After a Hard Run
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.

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;... 

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... 

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... 

How to Know if You are Running Easy Enough on Your Recovery Days
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.

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... 

Why Running in the Heat can be Dangerous (& How to Prepare for it)
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!

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... 

Run With a Purpose to get the Most out of Your Training
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.

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... 

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... 

Need a Heat Pack Quick? It is Easy to Make Your Own!
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!

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,... 

How to STOP Side Stitches When Running
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

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... 

3 Tips to Help You Survive Running in the Snow
Running in the snow and cold can be difficult. This article gives some helpful tips to help you survive the winter running blues.

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,... 

Are Yasso 800’s Really Going to be Able to Predict Your Marathon Time?
Had never really thought of it this way, but this running coaches thoughts on Yasso 800's for marathon training makes sense. We really should consider a different workout to prepare you for the race, and this article explains why.

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,... 

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