Whether you are trying to lose weight, maintain your weight, or gain weight, it’s very important to know how many calories you are burning in a day. Although many factors can affect your weight in either direction, there is definitely some truth behind the concept of the “calories in” versus “calories out” equation. When we … Read more
In the running world, the 10% rule is similar to the Golden Rule. It states that one should never increase one’s mileage by more than 10% per week. The trouble with the 10% rule is that it’s not based on scientific data and is not appropriate for all runners. Runners come from all different backgrounds … Read more
Although many things in life are rather unpredictable, growing older is an inevitable process that happens to all of us. With advanced age comes a host of physical and mental changes that affect how our body feels and functions, whether performing everyday tasks of daily living or when we try to push ourselves during exercise. … Read more
If there’s one aspect of training that most runners will admit that they tend to “cut corners” or skimp on, it’s stretching. We are often eager to get out the door for our run, so we may skip any type of pre-workout stretching routine. Once we have finished the run, we’re lucky to hop on … Read more
Lactate threshold is an important but often poorly understood concept for runners and endurance athletes. Many runners know that increasing their lactate threshold is a good thing but aren’t sure how to improve lactate threshold from a practical perspective. What Is Lactate? Before we discuss what the lactate threshold is, it’s helpful to understand what … Read more
Running in extreme temperatures is challenging, whether it’s strong winds, rain, snow, or hot days with muggy and humid conditions. Running when it’s hot outside can make you feel like you’re burning up, and you have to be wary of your core temperature rising too much and of dehydration. Running when it’s freezing cold can … Read more
As a certified running coach, I use various run training methods with my athletes, such as RPE (rate of perceived exertion), specific paces in minutes per kilometer or mile (calculated after a speed test like a 3K or 5K), and target heart rate zones. Each method has pros and cons, and choosing which to use … Read more
Chances are, if you’ve been running for a while or have been involved in any type of endurance sport, you’ve heard the term “VO2 max” before. VO2 max is often referred to in fitness circles but is poorly understood, especially if you’re a beginner at exercising. However, VO2 max values are the gold standard of … Read more
Whether you are a runner who focuses explicitly on heart rate training or simply notes your running heart rate when you check your running watch at the end of a workout, there can be times when you notice that you have a high heart rate, even on easy runs. You may even notice that your … Read more
ChatGPT, the artificial intelligence (AI) marvel that has swept the world in the past year, has emerged as a potential tool for runners seeking to optimize their training plans. Can this digital coach go the extra mile, or will it just hit the wall? The growing potential of AI goes beyond just having interesting conversations; … Read more
You don’t have to break the tape at a big marathon or even your weekly local 5K to want to run faster. Runners of any level are usually interested in improving their performance and making running feel that much better. Some runners consider supplements like caffeine or a pre-workout drink, others try the latest footwear … Read more
For decades, we have heard that running is bad for your knees. However, recent research reveals promising news for the running community, suggesting that running might actually strengthen our bones. But what does this mean for our long-term bone health, particularly regarding conditions like osteoporosis, which weakens bones and increases the risks of fractures, especially … Read more
Vertical oscillation running is an aspect of the running stride and your running technique that can affect your running efficiency and speed. It’s the distance your body travels up and down as you run, and it can tell you a lot about your running form and even your likelihood of future injury! A good vertical … Read more
Can we rely solely on our fitness tracker’s data? Or is there more to it?
For many sports, height can have a major impact on your potential success. For example, the average height of NBA basketball players certainly exceeds the average height for men outside of the professional basketball arena. Volleyball players also tend to be quite tall whereas professional jockeys for horse racing are usually shorter people with a … Read more
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The 26 Golden Rules Of Running:
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The 26 Golden Rules Of Running: