Sometimes runners like to add a little flavor to the challenge of running. Enter the Spartan Race, a type of obstacle course race in which competitors must run, lift, climb, crawl, balance, throw, jump, and carry to complete the race distance, and you’ll do just that. Tall walls, heavy objects, mud, barbed wire, and sometimes … Read more
“Spring forward, fall back.” It sounds innocuous, almost singsong, but anyone who has memorized this famous saying knows that it’s a phrase that serves as a reminder of how to set the clocks going into and out of Daylight Savings Time. Many adults have come to dread the saying, particularly the “spring forward” component. Although … Read more
Reviewed by Thomas Watson, RRCA-certified running coach & Marathon Handbook founder. Key Takeaways Of the 7 popular diets compared for runners — Mediterranean, paleo, keto, vegan, intermittent fasting, Whole30, and DASH — the Mediterranean diet has the strongest evidence for both health and endurance performance. Keto and aggressive low-carb approaches generally hurt running performance despite … Read more
Reviewed by Thomas Watson, RRCA-certified running coach & Marathon Handbook founder. Key Takeaways Feeling bloated after running typically comes from one of seven causes — swallowing air, GI distress from impact, dehydration, food sensitivities, electrolyte imbalance, hormonal fluctuations, or eating too close to running. Most cases resolve within a few hours with simple fixes. Running … Read more
Reviewed by Thomas Watson, RRCA-certified running coach & Marathon Handbook founder. Key Takeaways The 15 unwritten rules of running etiquette: signal before passing, run against traffic on roads (with traffic on trails), do not spit toward others, share the path, no headphones at races where banned, return waves, do not give unsolicited form advice, leave … Read more
Even if you aren’t a trail runner or ultramarathoner, there’s a good chance you’ve heard the name Courtney Dauwalter. That’s because, in the past five years, Dauwalter has quickly upended the ultra-world with her incredible endurance feats. Since 2017, Dauwalter has won ultra-marathon after ultra-marathon, besting fast men and setting records. Wearing her trademark baggy … Read more
The moment when your fresh box of brand new running shoes arrives is always an exciting one. It’s likely you’ll be tempted to slip them on immediately and go straight out for a run. Hold your horses, though… if you take the time to break them in first, you’ll thank yourself later. Breaking in your … Read more
So you’re thinking about running the Camino? What an adventure! To follow is an in-depth guide that will tell you everything you need to know about running the Camino de Santiago. We will cover: How many routes there are What the terrain, route, and elevation is like The best time of year to run the … Read more
Reviewed by Thomas Watson, RRCA-certified running coach & Marathon Handbook founder. Key Takeaways 18 whole-food alternatives to running gels — dates, dried fruit, raisins, bananas, honey, jam sandwiches, pretzels, fig bars, gummy bears, rice cakes, baby food pouches, and more. They deliver the same fast carbs at a fraction of the cost. Test in training; … Read more
Between the increased popularity of intermittent fasting over the past several years and the logistical need for many runners to head out the door for their daily miles first thing in the morning, it’s not uncommon for runners and other athletes to find themselves running on an empty stomach or doing fasted cardio. Some morning … Read more
You’ve decided to take on an inspiring goal, a couch to 50k ultramarathon! Now, if you have never run before, this will be a long-term goal as there is nothing more important than taking it step by step. Skipping over crucial building blocks can lead to injury or just plain old burnout. If done correctly, … Read more
The U.S. Army has rolled out a new fitness test, the ACFT 3.0, the first change to the test in 40 years. Back in 2013, the Army realized they had a problem when they were evacuating more soldiers from Iraq and Afghanistan due to preventable musculoskeletal injuries as opposed to combat injuries. Frankly put, active … Read more
On January 16th, I ran the Carlsbad Marathon. This was the first time I had ever raced a marathon. To be clear, I have covered the distance on numerous occasions. However, I’ve never run a marathon as a race. I thought my experience running ultras would adequately prepare me for the 26.2 miles. I figured … Read more
How fast can Usain Bolt run? The Jamaican sprinter reached a top speed of 27.8 mph (44.7 km/h) during his record-breaking 100m dash in Berlin — making him the fastest human ever recorded. In this guide, we break down Bolt’s speed stats, race splits, and how his performance compares to other elite athletes. During his … Read more
If you have friends who are advanced runners, you’ve probably heard them talk about running a 5k race, and maybe you’ve wanted to try one yourself. But, for those that aren’t experienced runners, a common question is: how long is a 5k in miles anyway? A 5k is 3.1 miles. With some dedication and a … Read more
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