Strength Training

Running is a popular form of exercise that offers many health benefits. Yet, injuries are common among runners, often sidelining them for weeks or months. One key factor that can help prevent these injuries is the strength of your glute muscles. Strong glutes play a crucial role in maintaining proper running form, reducing strain on other parts of the body, and supporting overall movement efficiency. Runner’s glute muscles actively engaged during running Why Glutes Matter in

Running programs often focus on speed work or long slow runs, but steady state intervals offer a powerful middle ground that can boost your performance and endurance. These intervals help runners build aerobic capacity, improve pacing, and recover efficiently between harder efforts. Understanding how to incorporate steady state intervals into your training can transform your running routine and help you reach new goals. What Are Steady State Intervals? Steady state intervals

Achieving a new personal best in running or cycling often feels like a puzzle. You train hard, but progress can stall. One powerful way to break through plateaus is by focusing on VO2 max intervals. These workouts target your body's maximum oxygen uptake, helping you run faster and longer. This post explains how VO2 max intervals work, why they matter, and how to include them in your training to reach new personal records. Runner sprinting on forest trail, focusing on speed a

Athletes and fitness enthusiasts often seek training methods that push their limits and improve endurance efficiently. One powerful approach gaining attention is lactate threshold interval training. This method targets a critical point in exercise intensity where the body shifts its energy production, offering unique benefits for performance and stamina. Understanding and applying lactate threshold intervals can transform your workouts and help you reach new levels of fitness

Strength training is commonly linked to increasing muscle size and enhancing power. However, an equally significant yet less obvious advantage is its role in boosting intermuscular coordination. This refers to the efficiency and smoothness with which different muscles collaborate to perform movements. Understanding how strength training enhances this coordination can benefit athletes, fitness enthusiasts, and anyone aiming to improve their daily movement. What is Intermuscula

Trail races challenge runners with varied terrain, unpredictable surfaces, and steep elevation changes. While many focus on uphill strength and endurance, downhill running often gets overlooked. Yet, mastering downhill skills can make a significant difference in race performance and injury prevention. This post explores why downhill training is essential for trail race success and how to incorporate it effectively into your routine. Runner navigating a steep downhill trail se

When I first started running longer distances, I quickly realized that running alone wasn’t enough to improve my performance or prevent injuries. Adding strength training to my routine made a huge difference. Strength exercises help build muscle, improve running economy, and protect joints from the repetitive impact of running. If you want to run stronger and stay injury-free, incorporating a well-designed strength program is essential. In this post, I’ll share practical advi

Running endurance depends on more than cardiovascular fitness. One often overlooked factor is the strength and stability of each leg individually. Building single leg strength can transform your running performance by improving balance, power, and injury resistance. This post explores how targeted single leg exercises can boost your running durability and help you go the distance with greater ease. Runner doing single-leg squat on trail, focusing on balance and strength Why S

Running is one of the most accessible and rewarding forms of exercise. Whether you are just starting out or training for an ultramarathon, staying injury-free is key to enjoying your runs and reaching your goals. Over the years, I have learned that a few simple strategies can make a huge difference in preventing injuries and keeping your body in top shape. In this post, I will share practical running injury prevention tips that you can apply right away. These tips are based

Running is a popular way to stay fit, relieve stress, and challenge yourself physically. Yet many runners hit a plateau or struggle with injuries that slow their progress. One often overlooked factor that can make a big difference is mobility. Incorporating mobility routines into your running program can improve your performance, reduce injury risk, and make running more enjoyable. This post explores how mobility exercises help runners, what routines to include, and practical

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

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

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

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

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 long runs and stayed committed to my interval, speed work, and strength training. I made sure to get enough sleep – and stepped up my nutrition/fueling game. Nothing was going to stop me from achieving this milestone goal. But then, at mile 70, something did. I realized I couldn’t run another step. I dropped out. So, what happened? After I got

Strength Training I started my running journey in 1975 when running was the sole focus. Strength training was never discussed; in fact, it was considered taboo. We all feared becoming too muscular, thinking it would impede our running abilities, and even the coaches advised against it. I viewed it as something that simply kept me from hitting the road or trail. Everything changed when I began studying to become a certified running coach and injured my Achilles tendon. Through