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Training Advice

  • Take Your Time

    Patience and time do more than strength or passion. -Jean de La Fontaine

    In today's fast paced world, it's often difficult to think long term.

    However one of the best indicators of how successful a person is, no matter the endeavor they choose, is how long they've been at it.

    During my own training and coaching, I practice and advise a much slower and cautious build than many would normally do on their own. This is mainly to avoid injury and maintain as consistent of a running pattern for as ...

  • How to Deal with Shin Splits

    Shin splints are unfortunately the subject of many running related questions.

    Like most running injuries, the causes and remedies are often unclear and different for various situations and athletes.

    Injuries are a method your body uses to tell you that something is not functioning properly. Often a muscle imbalance, muscle weakness, or running form issue is to blame.

    It is true that changing shoes or stride may help resolve a pain. A calf compression sleeve or new shoes may modify your stride ...

  • What your mile PB means for your marathon

    Many would assume that the top speed you can run a mile at has little impact on how fast you can run a marathon or even an ultra marathon.

    However your top end speed does indeed affect how comfortable you are at longer distances.

    The 100m and 200m events are considered maximal efforts. That is about as long as a person can sustain their highest power output and speed. Anything longer is considered sub-maximal.

    In a 1500m event you may average 60% of your maximal stride power of a 100m race.

    In ...

  • Confidence

    "I know what I can do, so I never doubt myself"
    Usain Bolt

    Whoever you are, good running comes down to being confident.

    You take two equally fit runners, but the one with the confidence of Usain Bolt will always prevail.

    But what is the best way to actually determine what you need to do? What methods can be used to gain confidence?

    Enter the benchmark workout.

    These are basically training sessions that cover close to or all of the goal distance at the goal pace, with some recovery between ...

  • Benefits of Running Without Music

    You sign up for the big race.

    Training is going so well, you're ready for a PR.

    The week of the race arrives, and you're looking over the race website.

    That's when you see it.

    The no headphone policy.

    Commence freak-out!

    You can't remember the last time you ran without music. You've even postponed workouts to let your iPhone charge. How are you going to cover 13.1 miles without Miley Cyrus?!?!

    There are many benefits to running sans music and it would likely be in the best interest of most ...

  • How to train between proximate events

    This is a tricky situation.

    How do you approach the training  between closely scheduled races?

    For example, lets say you have two events that are 2-4 weeks apart and wish to attend both. Maybe a half marathon and a full marathon. Here's the process:

    Relax and Recover

    Such a short amount of time is not adequate for you to gain any more fitness from training.

    A general rule is true recovery takes a single day for every mile at race pace. This is why elites only do 2-3 full marathons yearly, it ...

  • Hill Training in the Flatland

  • Truths for All Runners

    There are as many running goals as there are types of runners.

    From the ones that wish to complete a distance, to the ones that have a time goal for certain races.

    Regardless of what your aspirations are as a runner, there is a small list of truths that will benefit 99% of people who put on a pair of trainers (or don’t) and enjoy covering the miles.

    Make Gradual Changes
    Irregardless of what the change is, the slower and more gradually it is done, the higher chance of success. Be it adding in ...

  • Strength Training

    "The wind is your friend. When it's with you, it makes you faster.
    When it's against you, it makes you stronger."

    Traditionally strength work is thought of as lifting weights in the gym.

    More recently, it has evolved to performing functional workouts named "Fran" and "Barbara", or simply dynamic full body workouts like hitting a huge tire with a sledge hammer.

    Yet the easiest and most sport specific method for runners to perform strength work, is still to run!

    There are multiple methods of ...

  • Sweet Summer Sweat

    When spring and summer hits, many people run earlier or later in the day to avoid the heat.

    Some are not so lucky to have such a flexible schedule, for many it is becoming more important to pay closer attention to the thermostat.

    When it comes to acclimatizing to the heat, sweating is the name of the game. This is a skill the body naturally has, yet through technique and training, it can be improved.

    Where does heat come from?

    1) Metabolic heat from breaking down fuel during exercise
    2) ...

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