Author Archives: Admin

  • What is a "wave start"?

    bolder boulder wave start.

    "What wave!?"

    This is a big question at larger races.

    If you've never attended an event with thousands of participants, this is something you may have never experienced. Read More

  • How & Why to Run Without a GPS

    How to Run Naked. Photo: Mark Warren

    Throw on some shoes and go.

    Running is often seen as this simple sport.

    Yet, with the speed at which electronics are improving these days, you can make something so simple, convoluted.

    Read More
  • Your Treadmill Training Guide

    Your Ultimate Treadmill Training Guide

    There's no doubt that treadmills don’t get a lot of respect.

    Whatever your opinion of this machine, chances are you have ran on it or will at some point.

    For those who may only run on the dreadmill once a month to those who will spend most of the winter on it, here’s your comprehensive guide to treadmill training. Read More

  • Reasons your running is improving

    When it comes to healthy running, the ego is not your amigo.

    One of my favorite things about running is you can see tangible improvements in you progress.

    This is typically done through personal best race times. Maybe through your easy pace speeding up as well.

    But, the next step is recognizing why you are improving. Read More

  • Get your Gift Card, Giveaway!

    SKORA Gift-Card GiveawayContest has ended and winner has been contacted!

    Sign up for our newsletter to be alerted of future giveaways! Read More

  • Do Compression Socks Work?

    Do compression Socks Work?

    From twitter chats to group runs, this question is bound to be asked.

    The "work" they are referring to is likely one of a couple desired results. Read More

  • How to Recover After a Long Race

    How to Recover After a Marathon. Photo: @rkuchinsky on Instagram

    Here is a rough plan I give to my athletes after an event that includes at least 2-3+ hours at race effort.

    Feel free to modify it to your own needs and how your own body feels. Please please please do not run with tight muscles. Doing this influences your entire run gait and risks injury.

    Generally it is recommended that an athlete may require one day before another key workout for every mile at race pace. I think it's a pretty decent recommendation.

    It is important to recognize that even though you may feel ok, you're not! 2+ hours at race pace is no longer a workout and may be more like a traumatic event for your body.

    If you allow your body to recover properly, you hopefully will even benefit from the long race with some quality adaptation. However, if you push it, you are likely to injure yourself and potentially delay training even further.

    • Days 1-7 Post Marathon
    • Day 1 Rest / Walk
    • Day 2 Rest / Walk
    • Day 3 Rest / Walk
    • Day 4 30-45 minutes cross training
    • Day 5 EZ run of 20-40 minutes
    • Day 6 Rest / Walk
    • Day 7 30-45 minutes cross training
    • Days 8-14 Post Marathon
    • Day 8 EZ run of 30-60 minutes
    • Day 9 15 minutes more of cross training than you ran yesterday
    • Day 10 Same amount of cross training as the previous day
    • Day 11 EZ hour run
    • Day 12 EZ hour run
    • Day 13 Same amount of cross training as previous
    • Day 14 Rest / Walk
    • Days 15-21
    • Day 15 EZ hour-ish or longer with a few short 30 second strides during the run (we're finally starting to wake up the legs again!)
    • Day 16 EZ run, no strides, a bit shorter than yesterday
    • Day 17 Similar to day 15
    • Day 18 Rest/Walk
    • Day 19 EZ hour with strides
    • Day 20 EZ hour with strides
    • Day 21 Rest/Walk

    Now, you just completed the final week with 5 runs and some strides. You are at a point where you could start resuming more serious training and adding back in strength work.

    How to recover from a hard race. SKORA Running

    Notes:

    Cross training can be anything that is not going to fatigue you. Cycling, swimming, hiking, elliptical, gentle yoga, etc. Have some fun and maybe try something new! Read More

  • Going the Distance

    How to get from 13.1 to 26.2. Photo: Dan Bjerke

    You do a 5k.

    Maybe a 10k, maybe not.

    Probably more 5k races are thrown in.

    Then, there's your first half marathon run.

    This is the natural progression of things, for a runner. Next comes the marathon distance. For most runners, it is the top tier of running goals.

    Among these, the largest jump is by far from 13.1 to 26.2 miles. Even if you're training for a 5k, you're probably completing runs of 10k or longer. Heck, even for a half marathon more advanced athletes will likely run the distance or at least the time the race should take them, during training.

    This is not the case with the marathon.

    When thinking about your first marathon, there are steps and considerations to be mindful of. Read More

  • Race Report - Learning & Moving On

    Crazy Horse half marathon race report. Photo: Mark Warren

    Recently I had my big A race of the year, the Crazy Horse Half.

    This was basically the only event I actually trained specifically for and targeted in 2015. However, I did have a good year of consistent training.

    The race did not go terribly well, but hopefully what I've learned from this experience and the year as a whole can help lead to better things in the future. Read More

  • Road-racing in KC

    Best road races in Kansas City

    Did you know Kansas City was recently dubbed “Coolest” city in America? It has great food (BBQ!), culture, a reasonable cost of living, and we’re hospitable.

    We’ve also got a pretty good race calendar – if you want to run a timed road race, you can find one just about every single weekend.

    Here’s my top five (ranked in distance order from longest to shortest). The Kansas City metro covers two states and both Missouri and Kansas represent on my list.

    Read More

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