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Zone 2 Training: Build Your Aerobic Capacity + Improve Performance

Many runners assume you have to train fast to get faster, and while speedwork is an essential component of becoming a faster runner, it’s equally important to build your aerobic base with easy running. That’s right—you actually have to run slow to run fast. Heart rate zones denote different effort levels or exercise intensities, ranging … Read more

The Fastest Human: How Fast Can Usain Bolt Run?

Jamaican sprinter Usain Bolt is known by most people for being the fastest-recorded person on the planet. During his record-breaking 9.58 second 100m sprint at the 2009 World Athletics Championships in Berlin, Bolt maxed out at a top speed of 27.33 miles per hour, or 43.99 kilometers per hour. However, it turns out that there’s … Read more

An Expert Coach’s Bookcase: The 5 Best Running Books To Inspire You

When it comes to the best running books, they can pretty much be categorized into two distinct groups – guides or personal reflections. The first is a manual of sorts, a “guide” that aims to explain the science and philosophy behind running, speed, and so on. The second group is more biographical in nature, such … Read more

Should Runners Take Vitamin D For Recovery?

Nutrition is a vital aspect of performance optimization for athletes. When it comes to recovery from intense exercise, there are a number of things to consider, as our nutrition guide for runners explains in more detail. But what role do vitamin supplements play here? Recently, studies have demonstrated the importance of Vitamin D for runners in … Read more

Is Heel Striking Dangerous? The Latest Research on Heel Strike vs Forefoot Running

As any runner who strikes the ground with their heel first has probably been told, to heel strike is considered by many as a cardinal sin when it comes to good running form. There are two main accusations laid against heel striking: increased injury rate and reduced running efficiency. This ‘lump of bone’ is ill-equipped … Read more

The Central Governor: Does Your Brain Manage Your Running Speed?

The Central Governor Model is a theory of fatigue. As runners, we know what fatigue is. It’s when it hurts, you’re over it, you want to go home, you have to walk, running sucks. The term “fatigue” is commonly thrown around in the sporting world. But surprisingly, there is no concrete definition of it that … Read more

What to Eat Before a Marathon: When, What, And How Much To Eat

Figuring out what to eat before a marathon could make or break your race. Why? Because if you eat something your body is still digesting, you could wreck your stomach, have GI issues, and steal much-needed fuel away from your body.  But, on the flip side, you could also supply your body with the fuel … Read more

Ibuprofen and Running: Negative effects and substitutes

BY DAVID C. NIEMAN, DrPH, FACSM This article originally appeared in Marathon and Beyond, Sept/Oct 2012 Edition. The 100-mile Western States Endurance Run (WSER) is an arduous mountain race in California reserved for the top tier of ultramarathon athletes. The trail racecourse starts at Squaw Valley, ascends 2,500 feet to Emigrant Pass (8,800 feet, the … Read more

What Makes David Goggins David Goggins?

David Goggins is the former Navy SEAL most known for his ultramarathon performances, motivational speaking, and pull-ups—he set the world record in 2013 of doing 4,030 pull-ups in 17 hours! But Goggins wasn’t always a physical specimen and powerhouse. He was once overweight, and it took him three tries to become a Navy SEAL and … Read more