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Calf strength plays a crucial role in everyday movement and athletic performance. Yet, many people overlook the importance of training the calves effectively. Eccentric calf raises offer a powerful way to build stronger, more resilient calf muscles. This exercise targets the calves in a unique manner that promotes muscle growth, injury prevention, and improved performance. In this post, you will learn how eccentric calf raises work, how to perform them with proper form, and h

Running Drill The Benefits of Running Drills Running drills play a crucial role in enhancing overall running performance. By focusing on specific movements, these drills help improve running form, ensuring that each stride is efficient and effective. Consistently practicing drills strengthens the key muscles used during running, which contributes to greater power and stability. Additionally, running drills boost running efficiency by ingraining proper movement patterns into m

Side dominance, also known as limb asymmetry, can elevate the risk of injury in runners by creating uneven loading patterns, muscular imbalances, and compensatory movement strategies. These conditions may predispose individuals to injuries such as shin splints and tendinitis, particularly when limb asymmetries exceed 10–15%. Although research findings are variable, factors such as training practices, fatigue, and physiological adaptation further influence injury risk. How Sid

When I first started running seriously, I quickly realized that how I moved mattered just as much as how far or fast I ran. That’s where gait analysis comes in. It’s a tool that helps you understand your running style, identify potential issues, and improve your performance. Whether you’re training for your first 5K or gearing up for an ultramarathon, knowing your gait can make a big difference. What Is Gait Analysis and Why It Matters Gait analysis is the study of how you wa

Starting or improving your running journey can feel overwhelming. Whether you’re lacing up for your first 5K or training for an ultramarathon, having a clear plan helps you stay motivated and avoid injury. I’ve put together a guide that covers essential running training strategies for all levels. This way, you can build endurance, speed, and strength safely and effectively. Understanding Running Training Strategies Running training strategies are the building blocks of your p

Running outdoors during cold weather presents unique challenges for the body, particularly affecting the respiratory and cardiovascular systems. Understanding these effects can help runners prepare for and manage the demands of exercising in lower temperatures. Increased Airway Irritation When running in cold weather, the body requires more oxygen, which leads to rapid breathing, or hyperpnea. Inhaling cold air at a fast pace can irritate and inflame the airways, making it mo

Integrating Plyometrics into Your Training Blocks Have you considered adding plyometric routines into your 2026 training? Plyometric exercises are a valuable addition to both the early and late phases of your training cycle. This evidence-based approach is designed to enhance explosive strength, boost power output, and improve reactive control. By regularly incorporating plyometrics, you will optimize movement efficiency and running economy while reducing the amount of time y

Training for an ultramarathon is a unique challenge. It requires more than just running long distances. You need a well-structured plan that balances endurance, strength, recovery, and nutrition. Whether you are new to ultrarunning or have some experience, having an effective ultramarathon training plan can make all the difference in your performance and enjoyment on race day. In this post, I will share practical advice and detailed steps to help you build a training schedule

Are you feeling worn out after a long training season? Or are you in peak shape but dreading the winter months? Shorter days, snow and ice, and biting winds can make winter running a real challenge. However, it’s also the perfect time to rebuild and strengthen your body for the seasons ahead. View Winter as an Opportunity Instead of seeing winter as an obstacle, view it as an opportunity. This season is ideal for focusing on recovery and injury prevention. You can mix in stre

As the seasons change from summer to fall and then to winter, your running attire needs to adapt as well. The time for sleeveless tops and shorts has passed. It's important to focus on selecting clothing that suits the current weather conditions. Nowadays, a range of innovative winter apparel is available for all types of weather. Choosing the Right Fabrics For late fall and winter running, enhance your wardrobe by opting for loose-fitting, moisture-wicking fabrics. These mat

The main goal of warming up before running is to raise your core temperature. A proper warm-up is crucial for reducing the risk of muscle...

If you're planning to participate in a road or trail race this season, it's crucial to understand the total elevation gain and loss....

Are you aware that your body holds enough carbohydrates as fuel for about 90 minutes of exercise? Nonetheless, many runners participate...

When preparing for races ranging from a 5K to an ultra marathon, compile a list of potential issues that might arise during the event....

If you're preparing for a marathon or a shorter race, the longest run typically ranges from 18-22 miles for a marathon, 12-13 miles for a...

You can learn from failure – if you’re willing to change For months, I had prepared my body to run the Oil Creek 100. I had crushed my...

Are you considering participating in an ultramarathon in 2025? Follow these guidelines when creating your training plan. For distances...

What do you mean by "Train Your Gut?" I wish I had known about this before running my first ultramarathon in 2015. To prepare for the...

When planning your training program for the 2025 racing season, consider implementing the 4-Week Periodization Block. This approach...

Have you ever thought about getting a Gait Analysis? In my UESCA readings, I found an article stating, "just because everyone can run,...