Training Advice

  • How to Run with a Dog*

    How to run with a dog.

    *that stops and pees every two minutes.

    You probably would not be here if your dog was such that he or she can run along with you on or off a leash without hindering your running groove.

    However, if your dog is the type that constantly loves to stop and smell or pee on the roses, here are a few tricks or tips to help your training.  Read More

  • When is the Safest Time of the Day to Run

    When is the safest time to run?

    Female runner safety has been a hot topic lately with the tragic three incidents recently where female runners were killed within a nine day period in unrelated events.

    On Reddit a member asked about suggestions, now that her 4am running partner was no longer able to make the early morning runs.

    That made me think, when is the safest time of the day to run? Read More

  • Why & How: The Cool Down

    Often neglected and certainly not getting the attention it deserves, the cool down is important for a number of reasons.

    Below, I'll make the case for why you should take the time to move from a slow jog to a walk as you end your run. Read More

  • How to Train for an Ultra

    How to train for an ultra marathon.

    Recently I was asked how to train for an ultra marathon and how is training an ultra different from a marathon on Twitter.

    I thought the question and answer interesting enough to elaborate here a bit.

    Previously I've done ultras ranging from 50k to 100 miles and have a treadmill distance personal best of 52.4 miles, so I hope I know a thing our two about going long! Read More

  • What to do after a morning long run

    What to do after a long run

    No, you cannot just eat ice cream and sit on the couch all day.

    But, that's not a bad idea.

    If you want to take your post-long run game to the next level, check out the below suggestions. Read More

  • How to Break 2:30 in the Marathon

    How to go under 2:30 in the marathon

    Now, it's likely that most of the people reading this will never break 2:30 in the marathon.

    Going under three hours puts you within the top 5% of marathon finishers in the United States. So going under 2:30 is another level completely.

    But, seeing what runners did prior to running 26.2 miles in under 2.5 hours will give you some framework and guide as to what you can do to take your running to the next level, no matter what level that is. Read More

  • Prep for Races at Elevation: Do's & Don'ts

    Should you train at elevation?

    Unless you live in the mountains, chances are you're going to travel to a race at a higher elevation than where you live, at some point in your running career.

    Let's talk about a few things you can do to prepare for this day.  Read More

  • How to Run in the Heat

    Temperature Pace Adjustment

    With the summer months approaching, many of us will be experiencing warmer temperatures soon.

    Just as the seasonal cooling require a different approach to outdoor training, the warmer months require some training and mindset modifications.

    Read More
  • Best Run Plan / How to Format Your Week

    How to schedule your training over a week.

    There is no best training schedule.

    What there is, is better or worse plans based on your unique work/life schedule, fitness level, and needs.

    The best training plan should follow the runner, and that most likely means a personal coach. If this is not an option for you, a training plan will be a good choice. Whether this is one out of a book that you follow or a self-made plan, again, the best one is going to optimally fit your schedule and abilities.

    If you need ideas on how to format, remember these are rough guidelines. You can and should customize them to fit your needs. For example, higher mileage runners may need less full days off and lower mileage runners can change short distance run days for full rest days.  Read More

  • How to Return to Running

    How to get back into running after a break.

    Running breaks happen.

    And they're going to happen for a variety of reasons.

    You may take a period of rest after a long training block + big race, you may get injured, or you may become ill.

    Most important, you must know that breaks are ok. A break may be just what your mind needs to regain some running motivation. A break may be just what your body needs to stabilize its hormones after a period of very high training load.

    Whatever the reason, you must be mindful when returning to training. Here's how to safely do this.  Read More

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