Your Fastest 5K Yet: 14 Expert Training Tips for 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
How Many Miles Should I Run A Week? The Smart Way to Set Your Weekly Mileage
As a running coach, one of the first questions I hear from athletes—whether they’re beginners or experienced racers—is always the same: “How many miles should I run a week?” It’s a great question, because weekly mileage is one of the most important—and most misunderstood—pieces of a solid training plan. Your weekly volume, or training load, is ... Read more
Reverse Taper 101: Rebuilding Your Mileage After Race Day
As a running coach, I spend a lot of time helping athletes fine-tune their training to peak on race day—and tapering plays a huge role in that. But what many runners overlook is the reverse taper, which is the intentional and gradual return to training after a goal race. In this guide, I’ll break down everything ... Read more
The 10 Best Stretches For Runners To Add To Your Post-Run Routine
You hear it all the time — don’t forget to stretch! Stretching before and after runs has long been a debated topic among runners and coaches. Some studies show mixed results on whether stretching actually reduces injury risk or improves performance.1Mojock, C. D., Kim, J.-S., Eccles, D. W., & Panton, L. B. (2011). The Effects ... Read more
15 Active Recovery Workouts For Runners
Any time you watch kids run the timed mile in PE class or sprint through a race with their peers, they immediately flop down onto the grass the moment they are done running. Even though we mostly grow out of fighting that urge, there’s an undeniable natural inclination to rest as much as possible after ... Read more
What’s A Good Heart Rate Recovery? + How To Calculate And Improve Yours
Most runners love metrics, especially heart rate metrics, and many of us use our heart rate to calculate training zones. Monitoring your heart rate during exercise can help you gauge the intensity of your workouts, and your resting heart rate can provide insight into your state of recovery and overall cardiovascular efficiency. I always suggest ... Read more
Should You Do Cardio and Weights On The Same Day?
Each athlete’s training plan will vary significantly depending on their experience, fitness goals, and availability. There are also several distinct methods that coaches use with their athletes. Training has become trial and error as each athlete performs and reacts differently to different training methods, stressors, and schedules. Consistent research has given us greater knowledge; however, ... Read more
How To Run Faster And Longer: 5 Coach-Approved Tips
As a UESCA-certified running coach, I find that most runners who want to improve their performance have one of two goals: running faster or running longer without stopping or fatiguing. Experienced runners often fall into the first camp. Perhaps it is a runner who has been training for the 5k, 10k, half marathon, or marathon ... Read more
Why Every Runner Should Keep A Running Log
On May 11th, 2013, I ran my fastest half-marathon in Ashdown, Arkansas, with a time of 1:29:17. Years later, I completed another half marathon. I ran 1:35:01, the fastest time I’ve run since 2013. After finishing the half, I wondered what I did differently in 2013 that made me run my personal best. So, I ... Read more
How To Start Running Today: Expert Tips For Beginners + Training Plans
Getting started running as a beginner can be daunting, particularly if you have not been active for a long time or have never fancied yourself as someone who can run. However, with patience, dedication, and the best beginner running training plan, almost everyone can become a runner and enjoy the sport in one way or ... Read more
The Ultimate Running FAQ: The 50 Most Common Questions About Running Answered
Whether you’re a beginner runner or have been running for decades, you most likely still have questions about running. Because there is so much running lingo and terminology, questions about distance and training, and doubts about nutrition and injuries, we have compiled what we believe to be the top 50 questions about running, with short ... Read more
HIIT Treadmill Workouts To Get Faster
I think most runners would probably agree with me that running outside along your favorite trail or route on a beautiful spring or fall day is the best way to enjoy your miles. However, when the seasons change and the bitter winter winds and dark, snowy mornings replace the mild temperatures you relished, many runners ... Read more
How To Run a Sub 3 Hour Marathon + Sub 3 Hour Marathon Training Plan
For many intermediate endurance runners, completing a sub 3 hour marathon is the pinnacle of their running journey and a huge life achievement.
With the accomplishment of consistent finishes under four hours comes the planting of a seed that going under three hours may well be possible.
Unlock Your Speed: Why Every Runner Should Improve To Run A Faster Mile
As a running coach, I encourage my athletes to consider training to run a faster mile, even if their primary goal is centered on a longer-distance race. Regardless of whether you are interested in setting a new personal record in a 5K, 10K, half-marathon, or marathon, there is still a lot of value in trying ... Read more
Alternatives To Running: 16 Fun Cardio Ideas To Break the Monotony Of Running
Running is one of the most efficient forms of cardio or aerobic exercise because it’s a total-body, high-impact activity. Within just a few minutes of running or jogging, your heart rate will be significantly elevated in an effort to deliver oxygen to your muscles. Running is the go-to form of cardio for many of us, ... Read more
