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How to Run Up Mountains: Advice from Patrick Smyth and Andy Wacker

Moving to Colorado has allowed me to run the most gorgeous trails in the Front Range:

A photo posted by Jason Fitzgerald (@jasonfitz1) on Jul 31, 2015 …


Why Most Runners Don't Lose Weight

Always Doing the Same Run

The human body is an incredibly efficient organism; it will always find the best way to do a task using the least amount of …


What Ultra-Marathons Do to Our Bodies

Ultra-runners are different from you and me. They run more. But a new study of these racers, who compete in events longer than marathons, joins other recent science in finding that they also tend to be older and have some different health concerns than most of us might expect, suggesting that some …


Running Injuries: 5 Steps to Recover Like a Champion

An injured runner is like a feral animal. Our instincts tell us to move, to flee, to run like we have for so long. But, we know that we must stay still and heal before we can go back to doing what it is we love. The trail beckons, but we have to resist.

Injuries are physical. We pull muscles, we …


How Walking in Nature Changes the Brain

A walk in the park may soothe the mind and, in the process, change the workings of our brains in ways that improve our mental health, according to an interesting new study of the physical effects on the brain of visiting nature.

Most of us today live in cities and spend far less time outside in …

Scientific Research

Why You Need to Change Your Mantra (if You Want to Run to Your Potential)


They are one of the best mental tricks you can use as a runner. I actually wrote about it in a recent post on 9 mental strategies for Runners …


What and When to Eat Before Exercise

Now that you know why you should eat before a workout, we’ll tell you what to eat before a workout. The basic rule of a preworkout snack or …

Healthy Eating

A Smarter Way to Increase Running Mileage

Photo: Shutterstock.comHave you heard of the 10 Percent Rule for increasing your weekly running mileage?Most runners have. It’s a nearly universally …


The Most Common Running Form Mistakes

There is a lot of chatter surrounding proper running form in today’s running world, which makes it very difficult to discern which approach is …


Tips for those starting running after 40

Rodrigo Martinez was inspired by reading about the ultra-endurance of a tribe of Mexican Indians in “Born to Run.” Gary Van Deurse was bored by …

Healthy Eating

What's the difference between pushing hard and overtraining?

Getty Images

I’m coming back from two injuries and a serious bout of overtraining last season. How do I know when I’ve crossed the line from pushing


How to Improve Running Performance with Cycling

Triathlete Linsey Corbin explains why riding a bike is good for runners and shares her favorite cycling workouts.

What inspired you to start riding?
I came from a running background and after several injuries I was looking for a new way to maintain fitness in the summer of 2005. My parents were going …


The Science behind Yoga and Stress

What does bending your body into yoga poses do to your brain chemistry and nerve connections?

There are two functional parts of the brain that play a …


Six Plyometric Exercises For Runners

Switch Lunge

Begin in the lunge position with one foot out in front and the other behind your body. Both knees should be bent at 90-degree angles. …


The Best Form Of Cardio Just Keeps Getting Better

It turns out that one of your favorite schoolyard games doubles as one of the best cardio workouts.

A jump rope weighs next to nothing and can fit in your pocket, and when you start using it, you can burn approximately the same number of calories you would when running an 8-minute mile. It is …


How to beat your parkrun personal best

Avid parkrunner Chas Newkey-Burden suggests 11 hints and tricks that can help propel you through a 5km run at record pace

Every Saturday, as many as 70,000 runners line up at parkruns – free, timed 5k runs in parks across Britain and beyond.

For many, the weekly quest is to improve their personal …

How I Fixed My Running Form

The first step is getting some spatulas.

Which brings me to my daughter. While on a recent run together I noticed her upper body was completely out of whack. Her left shoulder dropped downward and she swung her arms across her body. I recalled that my husband sometimes runs with a similarly awkward …


A new study shows a simple trick for sticking with your exercise routine

It’s not always easy to convince yourself to exercise after a long day of work. (Ok, it’s never easy.)

But people who consistently manage to do it may be using a simple trick—whether they realize it or not—according to a new study published in the journal Health Psychology.

The most consistent …


A Trail Runner's Guide to Uphill Running - Competitor.com

Adapted with permission of VeloPress from Trailhead: The Dirt on All Things Trail Running by Lisa Jhung with illustrations by Charlie Layton. For


Why Runners Should Lift: 3 Myths That Need Busting

Christye Estes

(Special to NWRunner.com by Christye Estes)

It’s no secret that many runners don’t lift. As a strength coach (and a runner), I see it …

Is Stretching for Running Dead?

Years ago, performing a battery of static, reach-and-hold type stretches before a run was not only in fashion but was considered by many to be …


Ask the Coach: SPF and Shirts

Matt Hart August 27, 2014 LIKE TWEET COMMENTS 0

Wearable UV protection

I burn easily and run in a sun-abundant state. Do the high-SPF-rating shirts

The Best Cross-Training Options for Runners

The only way to become a better runner is to run, but the more running replaces other exercises in your fitness program, the more likely you are to …

3 Exercises to Add Power and Balance to Your Running

It is a hotly debated topic in global coaching circles: Are runners athletes?

Clearly, engaging in a long-distance running race, be it a 5K or …

Top Marathons Around North America to Run a PR

Grandma's Marathon

June 20, 2015 Duluth, Minn. 1 of 9

Photo Credit: Jeff Frey & Associates, Courtesy of Grandma's Marathon

This big race with small town …

From Zero to Varsity: A Beginner’s Guide to Training for Cross Country

How to thrive in your first year on the cross country team.

Is this your first year running cross country? Do you want to make varsity? Or do you simply want to become a better runner?

Both goals are achievable if you approach your summer in the right way. No matter your sport background, you have …


Beach Running 101: 7 Tips For Running On Sand - Competitor.com

1. The Right Beach

For runners, not all beaches are created equal. In fact, there are a few big factors that could make certain spots a complete dud …

Barefoot Running

Shin splints after a long break

Getty Images

Corey asks: After a year-long running break, I’m back at it but experiencing crippling shin splints. I’ve tried changing shoes,

Shin Splints

Why Your Shoulders and Neck Hurt When You Run

Blame your form. Here’s how to fix it so you can hit the pavement pain free

You would expect any pain you experience while running to be located in your lower body, but that’s not always the case. Pounding the pavement can also cause discomfort in your neck and shoulders, according to Mike Reinold, …