Rory Donegan

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Three Benefits of Running Short Intervals

Quick intervals build speed, strength, and efficiency.<p>Ryan Vail isn't looking for shortcuts. The old-school mileage hog racked up 150-mile weeks en route to finishing last year's New York City Marathon as top American (2:13:23). But mixed in with mile repeats and long runs of up to 27 miles was a …

7 Tips for Fueling Your First Marathon

Practice your nutrition during training and get to the starting line prepared.<p>As you log your miles, you also need to practice your nutrition, a crucial part of getting you through 26.2 miles. Even if this isn’t your first marathon, these tips can help power your training runs and race.

Race Like A Pro: Brad Hudson's Racing Tips

<i>The former elite runner shares some racing tips.</i><p>Brad Hudson has been involved with running since he was 10 years old. As a former elite athlete, the …

The 10 Best Carbohydrate Sources For Runners

1. Bananas<p>Because they are easy to eat and digest and are loaded with fast-acting carbohydrates (one large banana provides 31 grams of carbs), …

What to Eat the Week of a Marathon

What you eat and drink can make or break your race. Here’s how to fuel up right so you can cross the finish strong.<p>It's important to have a nutrition plan for the week leading up to your marathon. Not only will this provide the perfect complement to your taper, but it will also get you to the …

How to Recover Between Intervals

When to walk, jog, or push the pace between intervals.<p>Speedy interval sessions require rest between repetitions—and especially when you’re pushing your limits, the natural instinct may be to stop and put your hands on your knees while you catch your breath. But experience teaches us a …

How to Pace Your First Half or Full Marathon

The key is to run by how you feel on race day.<p><i>Sandra asks: I’m running my first marathon in</i> <i>Cleveland</i> <i>this May, and I’m wondering if you have any tips on pacing. How fast should I start? Should I use the Pace Team?</i><p>Excellent choice in races, Sandra, and a great question too! My racing philosophy is a …

Injuries - The Running Bug

How to Carbo-load for Long Races

Here's how you should eat in the three days before a race to maximize your energy stores.<p>“It’s the most wonderful time of the year….” Surrounded by signs of spring marathon season, this lyric runs through my head. And with marathon season comes another favorite activity: carbo-loading!<p>As a runner, …

Training advice - The Running Bug

6 Hydration Secrets for Top Performance

These simple steps will also reduce your chances of stomach distress.<p>Been hating the heat recently? You’re not alone. Most runners dread those hot, hazy days, when it’s almost impossible to run strongly, or even to feel halfway decent.<p>It’s the time of year to focus on effective hydration, but even …

16 Cross-Training Activities to Try

8 Ways to Extend Your Long Run

How to build endurance gradually and avoid injury when running long.

5 Things Runners Should Know About Knees

Starting with whether "running will ruin your knees."<p>If we had a fast-twitch muscle fiber for every time we've heard "running will ruin your knees," we'd be able to outsprint Usain Bolt. And our knees would feel good while we did so, because despite what your potentially well-meaning but definitely …

Why Do I Have To Poop When I Run?

<i>Here’s how to stay ahead of the dreaded runner’s cramps.</i><p>It happens to the best of us — even Paula Radcliffe. In 2005, on her way to winning the …

Four Fast Speed Workouts for Any Runner

Fast workouts benefit every runner, so there’s no excuse to skip them.<p>Think you can skip speedwork, that it’s just for seasoned runners with specific time goals? No such luck.<p>Research suggests that 30-second to five-minute bursts of intense exercise interspersed with rest periods will yield unique …

Racing Weight: The Benefits Of Eating A Big Breakfast

Triathlete.com Training<p>Meredith Atwood Lifestyle<p>Triathlete.com News<p>Triathlete.com Training<p>Chris Foster Training<p>Marty Munson Training<p>Jené Shaw Getting …

How to Recover More Efficiently

Trying to balance hard training with recovery time? Here's how to tune into your body and adapt to its performance trends.<p><i>I’m training for my fourth half-marathon and trying to break 1:45. I’ve upped my training substantially and wonder if you have any tips for tracking training recovery. I want to</i> …

Top Heart Health Tips

Keep your ticker in shape with protective foods that will also boost running.<p>Heart disease is the leading cause of death for both men and women—and your runner lifestyle doesn't necessarily make you immune. In fact, 25 percent of heart attacks happen in people who don't smoke and who have healthy …

26 Tips for Running Your Best 26.2

Here is everything you need to know to run your best marathon this year.<p>If you’re running a marathon this year and you’re worried about the task ahead, relax.<p>We’re here to advise you on what to do a month out, a week away, even the day of. Shoe tips? Check. Hydration strategy? It’s here. Taper …

What's the Difference Between Fartlek, Tempo, and Interval Runs?

Here's a quick breakdown of these three major types of speed workouts.<p><i>Hi Jenny, I just read your article,</i> <i>'</i><i>What Should I Do During the Off Season</i><i>?'. Very helpful, thanks! Could you briefly explain to me the difference between fartlek, tempo, and interval runs? Thanks! Mary</i><p>Hi, Mary. Thanks for the …

Are Carbohydrates Really Needed During Exercise?

<i>One study questions whether or not we should fuel our muscles during a run or let them use stored energy reserves.</i><p>We all know that consuming …

A Shoe Guy's Take On Barefoot Running And Minimalism | Competitor.com

<i>There is no ideal type of running shoe, but there’s something for everyone.</i><p>Before coming on board at <i>Competitor</i> in 2010, I worked as the manager of a …

Dealing With Injuries That Aren't Really Injuries

<i>Chances are pretty good that you’ve experienced at least one of these “injuries.”</i><p>Running is difficult enough when you consider the very real threat …

Plantar Fasciitis

Quick Snacks for Runners

Need a snack stat? These prerun foods and drinks are ready when you are.<p>Your training plan may say it's time for your lunchtime five-miler, but your grumbling stomach begs to differ. So how can you get through your workout without keeling over from hunger? Have a snack, of course. "The right snack …

Cooling Effect: Lessons Learned On The Trail

<i>Senior editor Mario Fraioli reflects on his first ultrarunning experience.</i><p>Flat soda never tasted so good as it did at the 26-mile aid station atop …

Marathons

Pros and Cons of Running Twice a Day

You don't have to be an elite athlete to divide and conquer.<p>Heading out for two runs in a single day--logging "doubles" or "two-a-days"--is standard practice among elites. But most mortals wouldn't dream of it: not enough time and too much injury risk. "There is a misconception that doubles are …

Training advice - The Running Bug

10 Essential Stretches for Triathletes

Feet<p>1 of 11<p>Your feet are your foundation and they are the first and last things to touch the ground. Use a lacrosse ball/golf ball. Rub the lacrosse …

Bodyweight Exercise

Training advice - The Running Bug