Training

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

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 Olli Creek 100K, I read several books on training for trail races. I had all the necessary gear and trained on the OC trail at least ten times that spring and summer, even running it in the dark. The one thing I neglected was my nutrition plan. During training, I used a specific gel I liked and a couple of granola bars. On the supported runs sp