Training

Preparing for a summer race means more than just building endurance and speed. One of the biggest challenges runners face is managing the heat. Training in hot conditions without proper preparation can lead to dehydration, heat exhaustion, or poor performance. That’s why heat acclimatization is crucial. But when should you start this process to get the best results? This post breaks down the ideal timing and practical steps to help you race strong and safe under the summer su

Training hard for a big event or pushing your limits in the gym often comes with strict nutrition rules. Many athletes and fitness enthusiasts worry that even a small junk food treat might undo their progress. But the truth is, occasional indulgences can fit into a training plan without harm. This post explores why you don’t need to fear junk food during peak training periods and how to enjoy treats while staying on track. Balancing healthy meals with occasional junk food tre

Running is often seen as a test of endurance, speed, and strength. Many runners push themselves hard, believing that more training means better performance. Yet, one of the most overlooked factors in improving running is rest . Rest is not just a break from training; it is a vital part of the process that helps your body recover, rebuild, and come back stronger. Understanding how rest can boost your running performance will help you run faster, longer, and with less risk of i

Warming up before a run is something I never skip. It’s the key to preparing your body and mind for the workout ahead. Whether you’re just starting out or training for an ultramarathon, a good warm-up can improve your performance and reduce the risk of injury. In this post, I’ll share practical advice and a step-by-step routine that you can easily follow. Let’s dive into the best way to get your body ready to run. Why Running Warm-Up Tips Matter You might wonder why warming u

Ultramarathons push the human body to its limits, demanding not only endurance but also smart nutrition strategies. One of the most critical questions for ultramarathon runners is how many carbohydrates their bodies can process per hour to sustain energy and performance. Recent research sheds new light on this topic, offering practical guidance for athletes preparing for these grueling events. Runner consuming energy gels during an ultramarathon Why Carbohydrates Matter in Ul

Starting a run without preparing your body properly can lead to injuries and poor performance. Many runners skip warming up and cooling down, thinking these steps waste time. Yet, these parts of your running program are essential for improving your endurance, preventing injuries, and helping your body recover. This post explains why warming up and cooling down matter and how to include them effectively in your routine. Runner stretching on a trail before running Why Warming U

Running is a sport where every second counts, and understanding your body's limits can help you improve performance. One key measure that many runners hear about is VO2 max. But does a VO2 max test really make sense for a runner? This post explores what VO2 max testing is, how it benefits runners, and whether it fits into your training plan. Runner undergoing VO2 max test on treadmill What is VO2 Max and Why Does It Matter? VO2 max measures the maximum amount of oxygen your b

Running is a demanding sport that tests both the body and the mind. Many runners find themselves continuing to run despite injuries that would make others stop. This determination often puzzles those outside the running community. Why do so many runners keep going when their bodies signal pain or damage? Understanding this mindset reveals much about the passion, goals, and challenges runners face. A runner pushing through injury on a forest trail The Drive Behind Running Thro

Running cadence, often described as the number of steps a runner takes per minute, has become a hot topic in the running community. Coaches, athletes, and fitness enthusiasts frequently emphasize cadence as a crucial factor for better performance and injury prevention. But is it really the magic number that will transform your running, or is it just another trend that’s overhyped? This post explores the role of running cadence, what science and experience say, and how you can

Running is a demanding sport that requires more than just endurance and speed. Strength plays a crucial role in improving performance, preventing injuries, and maintaining overall fitness. The off season offers the perfect opportunity to build a solid strength foundation that supports your running goals throughout the year. This guide will walk you through how to create an effective off season strength program tailored specifically for runners. Runner doing weighted squats in

Runni ng is a sport that demands both endurance and speed, but training effectively to improve these qualities can be challenging. Many runners struggle with plateaus, injuries, or burnout because their training lacks structure. Block periodization offers a solution by organizing training into focused phases that build on each other. This method can unlock new levels of performance while reducing the risk of overtraining. Runner training on a forest trail during early morning

Running coaches are often seen as the ultimate experts in the sport. I design training plans, offer motivation, and guide runners toward their goals. So, it might seem surprising (just ask my wife) or even ironic when I decided to hire another running coach for myself. Why would someone with all that knowledge and experience seek outside help? This post explores the reasons why I made that decision and what it reveals about coaching, growth, and the pursuit of excellence. A

Walking is something most people do every day without much thought. Yet, the way we walk can reveal a lot about our health and physical condition. A gait analysis is a detailed assessment of how you walk or run, often used to identify issues that could lead to pain or injury. Knowing when to have a gait analysis done can help you address problems early and improve your overall movement. Side view of gait analysis What is Gait Analysis? Gait analysis studies the mechanics of w

Training for an ultramarathon is a rewarding challenge. It pushes your limits and tests your endurance in ways a regular marathon never will. Whether you’re stepping up from a marathon or starting fresh, having a solid plan is key. I’ve learned that a well-structured training schedule can make all the difference in how you perform and how you feel on race day. Why Ultramarathon Planning Matters Ultramarathons are not just longer runs; they demand a different approach to train

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

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

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 strains. A sport-specific warm-up boosts temperature and blood flow to the muscles used in the sport. For my runners, I recommend the following routines before their run: 1.        Forward Leg Swings – 10 per leg 2.        Lateral Leg Swings – 10 per leg 3.        Hurdles – 10 per leg forward/reverse 4.        Squats – 5 5.        Iron Cros

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. You'll need to tailor your training plan to these elevations. For instance, if there are 100 feet of ascent and 100 feet of descent per mile, you'll want to adjust your long runs accordingly. Most importantly, it's essential to dedicate time during your long runs to practice downhill running. When I was preparing for my first trail race, the 201

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 half marathon, and 6-10 miles for a 10K. However, the long run shouldn't be the sole focus of your training plan. In reality, endurance and fitness are developed with every run. A training principle I've adopted from my ultramarathon experience is having my runners perform back-to-back long runs. I start incorporating this into their traini

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