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Make A High Stride Rate Work For You

Over and over, top runners maintain consistently high stride rates—and so should you.

Running speed is a function of two very simple things: the …


Four Ways to Enjoy Long Runs

They shouldn't be boring – and they don't have to be solitary.

Indeed, extending the distance you normally cover triggers several lasting changes in your body, says 2:24 marathoner and running coach Kevin Beck. Capillaries in your muscle fibers increase in number, which enables more energizing …


5 Common Aches From the First Week of Cross Country

Are you hurting after the first few days of training? Here’s how to keep pains from developing into injuries.

Shin Pain (aka, shin splints)

Where it hurts: Along the inside of your shins—the large bone on the front of your lower leg (tibia).

What usually causes it: Increasing training too …


6 Reasons Why Short Sprints Are More Effective Than Long Runs

If you're not doing high intensity interval training sprints, you're not doing it right.

Unless you're training for a long distance race, chances are you run to exercise, burn calories, and stay fit. But, what if we told you there was a way to accomplish all of that, and a lot more, while running a …


Hills. Fartleks. Beer.

Is it possible to be one's own marathon coach? Well, why not?

Either way, the plan would include the usual familiar stuff—the gradual buildup, the tempo runs, long runs, easy days, taper. And either way, I could reliably depend on the plan to get me to the starting line healthy, fit, and ready to …

Interval Training

Race Prep Like the Pros

Sarah Lavender Smith August 25, 2015 LIKE TWEET COMMENTS 0

Pro tips on what to do—and avoid—in the month before a goal race

You spent the past few …


Full Circle: How To Run A Better Track Workout

Try sandwiching short hill repeats between track intervals to get more out of your workout. Photo: www.shutterstock.comGet more bang for your buck by


The 7 Best Exercises for Your IT Band

Runners know all too well that any sort of sharp pain—whether it’s in the shins, knees, or ankles—can put a sudden end to training days. One of the most common running injuries is illiotibial band (IT band) syndrome, which occurs when the IT band becomes inflamed. The result: a sharp pain that …


10 Hilarious Trail-Running Bloggers You Should Be Following

Yitka Winn May 26, 2015 LIKE TWEET COMMENTS 5

They say that laughter is the best medicine—get a healthy dose of it with these charmingly witty …


The Secret of Marathon Pacing

Another commonly prescribed marathon pacing workout is what professional coach Greg McMillan calls a "fast finish long run." As the name suggests, …


Age Is Irrelevant When It Comes to Fitness

Last February, 59-year-old Ned Overend, aka “The Lung,” aka “Deadly Nedly,” won the first National Fatbike Championships, held in Ogden, Utah. Fat Bike Nats isn’t exactly the Tour de France, but it’s no charity ride, either. Overend had to compete against a field of much younger pros, including …


Running saved my life

At the start of this year, I was in the depths of the worst depression I have ever experienced. My public face was a mask of success, confidence and happiness, but, privately, I was defeated. The long-term relationship that I had hoped would last the rest of my life and lead to children had ended, …


The Best Way to Catch Your Breath During a Workout — According to Science

No matter how experienced of a runner you are, some days it's harder to catch your breath than others. Read on for the most effective method of

Exercise Science

This New Interval Training Trend Makes Working Out Faster—and a Lot More Fun

By now, you’ve probably heard a thing or two (or ten) about interval training. There’s a long list of benefits when it comes to HIIT: It improves athletic performance and cardiovascular health, revs your metabolism for hours, gets you out of the gym fast, and has an endless list of workouts and …


Navajo Running Tradition Catalyst For Change

Photo by Laurel Morales

Alvina Begay, a Nike ambassador, trains in Flagstaff, Ariz.

FLAGSTAFF, Ariz. -- Alvina Begay is one of the fastest Native …


Make your long runs count

Long runs are a quintessential aspect of half and full marathon training schedules. We dutifully dedicate weekend after weekend to these training …


How to Restart Race Training After a Break

If you miss a week or more of runs, it's important to ease back into training rather than simply picking up where you left off.

Adjust your mindset.
Once you miss a week or more of training, you’re no longer on course with your Plan A training plan. Let go of it and change your mindset to focus on …


The Key To Running Faster That Has Nothing To Do With Running

Shutterstock / Peter Bernik

If you're a runner working toward your next personal record, you might want to include some time on a stationary bike.

A new study published in the Journal of Strength & Conditioning Research suggests that doing 15 minutes or more of high-intensity interval training on a …


Improve Your Uphill Running Form Today

David Roche August 17, 2015 LIKE TWEET COMMENTS 0

3 tips for getting faster and more efficient at running up hills

Guys, I’m going to let you in on a …


What is a Tempo Run and Why Should I Do Them?

If you’ve been running for a while, or even if you’ve been doing a good amount of reading about running, you’ve probably heard about tempo runs. But, …


Surprising results from brain and cognitive studies of a 93-year-old woman athelete

Olga Kotelko’s brain “does not look like a 90-plus-year-old” — Beckman Institute director Art Kramer

Brain scans and cognitive tests of Olga Kotelko, …

The Brain

Should You Run More or Run Faster?

A new study uses heart-rate variability to predict which training is best for different people.

The key questions were: (a) how would the runners respond to increased volume compared to intensity, and (b) could they use any baseline data to predict which individuals would benefit most from which …


7 exercises to make long distance running easy

We're sorry to break this to you, but cardio is important. A boast-worthy one rep max in the bench is great, but if you've not got the stamina to jog …


This Week In Running: August 17, 2015

Joe Gray had a big Skyrunning win, Michael Wardian earned his first 100-mile victory, and Bethany Lewis ran the last 20 miles of the Fat Dog 120 Mile in …


This 35-Minute Interval Playlist Will Turn You Into a Runner

Interval training is an ideal technique for new runners. It builds stamina, improves confidence, and promotes healthy weight loss to boot. This …


15 Minutes on a Stationary Bike Could Make You a Faster Runner

New research says high-intensity intervals on a bike can lead to better running performance.

Over six sessions, every participant completed six 10-second intervals at an all-out effort, but each group varied the amount of rest in between intervals—ranging from 30 seconds to 80 seconds to two minutes …


Pacing 101

Pacing can be a challenge for even the most experienced runners. And we've all met — or been — that new runner who swears she can't even make it …


This Man Ran the Entire Appalachian Trail in 46 Days. Here's What He Ate Along the Way

In a sport that already dances on the fringe of society, ultrarunner Scott Jurek is a true rarity. As one of the athletes who helped make ultramarathons—any race longer than 26.2 miles—mainstream (well, more mainstream), Jurek has smoked the competition in some of the world’s most punishing trail …


The Runner's Battle: Speed vs. Aerobic Endurance

Photo: John Segesta

Speed is rarely the limiting factor in how fast you can race, even for a distance as “short” as the 5K.

The first step to improving …