Tight Shins When Running? 8 Reasons Why + How To Fix It
Almost every runner is familiar with shin splints, whether they have personally suffered from the condition themselves or they have a fellow running buddy who has. Tight shins when running are unfortunately common, particularly among beginner runners. However, there are plenty of experienced runners who find themselves battling tight shins from time to time. Why ... Read more
14 Training Tips To Build Towards a 5K PR
On any given weekend, 5K races are offered all around the world, whether it’s your town’s local 5K, a park run, or a big-time city race, and are just as popular with experienced runners as they are for beginners crossing a finish line for the first time. Finishing your first 5K is a running milestone ... Read more
The Best Full Body Workout Routine
Although there is much discussion about the benefits of a body part split routine, in which you focus your strength training workout on just one or two regions of the body or major muscle groups, many people still prefer to perform full-body workouts.1Evangelista, A. L., Braz, T. V., La Scala Teixeira, C. V., Rica, R. ... Read more
How Stretching Sabotages Your Running + 5 Stretches To Avoid
Stretching, on the whole, is great. There are many benefits to a good morning yoga flow or a post-run stretch to ease sore and tired muscles. Furthermore, it doesn’t just feel good, but according to research, stretching properly can benefit runners by improving balance and the range of motion in their joints– both essential pillars ... Read more
Running For Weight Loss: How Running Helps You Lose Weight
There are many health benefits and fantastic reasons to run, such as improving your cardiovascular health, mental health, getting outside and breathing in the fresh air, decreasing stress and boosting mood, setting and accomplishing goals, meeting new friends, and overall wellness. Another major reason that many people take up the sport of running is to ... Read more
Walk, Jog, Run! Our Complete Walk To Run Program For New Runners
If you are new to running, the very notion of running more than a couple of blocks without stopping can seem impossible. However, taking a walk to run program approach can help safely transition you into the sport by giving your cardiovascular and musculoskeletal systems time to adapt to the physiological stressors of running. For ... Read more
10 Strength Training Tips For Runners, By A Sports Therapist
As a sport, running is littered with injuries, and it doesn’t need to be. Incorporating a consistent and well-planned strength training program into your schedule is absolutely essential to longevity and performance. Whether you do bodyweight or resistance band workouts, use free weights like dumbbells, kettlebells, and barbells, or use the weight machines at the ... Read more
Should You Do Cardio Before Or After Weights?
Every athlete, whether a runner, soccer player, bodybuilder, or recreational exerciser who just wants to get in their steps and maintain general fitness, most likely has a slew of exercise sessions that need to be organized into their weekly workout routine. As a running coach, I regularly put together training plans and ensure that each ... Read more
Run A Sub 4:30 Marathon: Expert Coaching Tips To Reach Your Goal
A 4:30-hour marathon is a reasonable but exciting finish time for many recreational runners. To run a 4:30 marathon time means you need to hold an average race pace of just under 10:18 minutes per mile or 6:24 minutes per kilometer for the duration of the race. In this sub 4:30 marathon guide, we will ... Read more
How To Train For A Half Marathon: 9 Expert Tips For A Successful Race
Training to run your first, fifth, or 55th half marathon is always exciting. It’s a great distance because it’s long enough to feel incredibly rewarding upon completion and short enough to be manageable for most runners juggling a busy life with a full-time job and other responsibilities. However, running a half marathon requires commitment, training, ... Read more
How To Run 5K In 22 Minutes: Guide + Training Plan
The 5K is one of the most beloved race distances and certainly the most popular in road races, trail races, track races, time trials, cross-country races, and parkruns alike. It’s an impressive yet feasible milestone for new runners, and it offers experienced runners and distance runners coming from half-marathon and marathon training the chance to ... Read more
How To Run 5K In 17 Minutes: Guide + Training Plan
The 5K is one of the most popular race distances, and it is common in road races, trail races, track races, high school cross-country races, and parkruns alike. Many runners spend some time improving their 5K run time when they first start running but then may dabble with longer distances, potentially sticking more with 10Ks, ... Read more
How To Run 10K In 50 Minutes + Our 6-Week training Plan
The 10k race distance is a great option for a lot of runners. The weekly training commitment is usually manageable, even with a full-time job, and the race distance is long enough to not feel like a sprint but short enough to feel fast and strong. Although just finishing a 10K can be a veritable ... Read more
The 3 Day A Week Marathon Training Guide + Complete Training Plan
When most people envision marathon training or even half-marathon training, they imagine high-mileage weeks that involve running nearly every day, cross-training sessions, and strength training workouts. While training for a marathon does require some long runs, and running a lot can potentially improve your performance, it’s also possible to finish a marathon by running only ... Read more
How To Train For a 5K: A 4-Week Training Plan For Beginners
Training for and running a 5K is an exciting and awesome goal! As a running coach, I love to see new runners take on this challenge, train hard, have fun, and crush their first race. In this guide, I’ll walk you through how to train for a 5K and succeed – even if you’re a ... Read more
