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The Training Hub

All our strength training and cross training guides and workouts, by expert coaches, in one place.

Our Top Workout Guides:

Train 1

Run Stronger: An Efficient Full Body Workout for Runners

Train 2

Lower Body Workouts: 8 Best Exercises + Full Routine

Train 3

Resistance Band Exercises For Runners: 12 Moves + The Variable-Resistance Truth

Train 4

The Ultimate Upper Chest Workout: 4 Exercises For Strength + Definition

Train 5

The Ultimate Ab Workouts For Men: The 8 Best Exercises For Sculpted Abs

Train 6

Dumbbell Workouts: 8 Full-Body Routines for Runners

Train 7

Leg Exercises: 15 Best Moves for Strength + Power

Train 8

11 Best Bicep Exercises For Growth: Try Out Ultimate Bicep Workout

View All Workout Guides

All The Latest Training Guides

Train 9

Want to Run Faster? Start With These 14 Exercises

Fitness Guides, Get Faster

Train 10

Cardio Or Strength First? How To Sequence Workouts For Success

Fitness Guides

woman doing a hamstring stretch

Why Runners Get Tight Hamstrings (And How to Finally Fix Them)

Running Injury and Pain Diagnosis, Stretching For Runners

woman performing a triangle fold

The 8 Best Hamstring Stretches For Runners

Stretching For Runners

If you’ve ever finished a run with tight, aching legs — or cut a workout short because something pulled in the back of your thigh — your hamstrings are probably …

Average Burpees In A Minute By Age And Fitness Level: Charts + Records

Average Sit-Ups In A Minute By Age And Sex: Charts + Common Standards

Average Broad Jump By Age And Sex: Standing Long Jump Charts

Average Grip Strength By Age And Sex: What Your Number Predicts

Average Push-Ups By Age And Sex: How Many Should You Be Able To Do?

Max Heart Rate By Age: 4 Formulas Compared + How To Find Yours

Average Deadlift Weight by Age, Sex + Level

Latest Strength Training Guides:

Average Burpees In A Minute By Age And Fitness Level: Charts + Records

Average Sit-Ups In A Minute By Age And Sex: Charts + Common Standards

Average Broad Jump By Age And Sex: Standing Long Jump Charts

Average Grip Strength By Age And Sex: What Your Number Predicts

Average Push-Ups By Age And Sex: How Many Should You Be Able To Do?

Average Deadlift Weight by Age, Sex + Level

Total Body Gym Workout For Runners: 5 Lifts + The Strength Truth

How Wall Pushups Transformed My Fitness Journey

10 Knee-Strengthening Exercises Every Runner Should Do to Stay Injury-Free

Latest Weight Loss Guides:

Train 11

Does Running Burn Fat? 8 Smart Tips To Lose Weight Running

Running for Weight Loss

Running For Weight Loss: How Running Helps You Lose Weight

Calories Burned Running Calculator 2

Calories Burned Running Calculator + Charts

View All Weight Loss Articles

The Latest In-Depth Exercise Guides:

Train 12

Build Power with Glute Bridges: 7 Variations Every Runner Should Try

Tight Ankles? Here’s What Causes It—and the Best Ankle Mobility Exercises to Fix It

The Superman Exercise Guide: How To, Benefits, + 2 Beginner Variations

RDLS Workout Mapped Out For All Abilities: Romanian Deadlift Guide

How To Do A Hip Thrust + 6 Hip Thrust Variations To Try

The Stomach Vacuum Exercise: Does This Viral Workout Do Much For Your Abs?

41 Awesome Sit-Up Alternatives To Blast Your Core and Build Abs 

How To Do A Deadlift + 6 Deadlift Variations To Strengthen Your Whole Body

How To Do A Crunch, Explained In Detail + 6 Crunch Variations To Try

Latest 30 Day Challenges:

Train 13

30-Day Running Challenge for Beginners: Start Here

Train 14

Feeling Burned Out? Take Our 30 Day Self Care Challenge

Train 15

100 Squats a Day: Results, Benefits + Challenge

View All 30 Day Challenges

The Latest Fitness Guides:

Train 16

Want to Run Faster? Start With These 14 Exercises

Cardio Or Strength First? How To Sequence Workouts For Success

The Surprising Benefits of Detraining: Taking A Two Week Break From Exercise

Rockport Walk Test: How to Estimate VO2 Max (Formula, Calculator & Steps)

Boost Speed, Strength & Endurance By Running Stairs

How To Start Working Out Again After A Long Break

The 75 Hard Challenge: What It Is, How It Works, And How To Survive It

How To Teach Your Kids To Love Running and Exercise

How to Break Through a Workout Plateau (And Start Making Progress Again)

Latest Walking Guides:

Train 17

Walking 5 Miles a Day: Benefits, Calories + Results

Train 18

Walking 15000 Steps A Day: Benefits, Calories Burned + Tips

Train 19

Average Walking Speed by Age and Sex (+ Pace)

View All Walking Articles

The Latest Sports Science Articles:

Train 20

How To Increase HRV (Heart Rate Variability): 11 Evidence-Backed Strategies

Heat and Heart Rate: How Running in Heat Affects HR

Static Stretching Vs Dynamic Stretching: Here’s When to Do Each

Threshold Training Guide for Runners: Your Path to a New PR

How to Increase Lactate Threshold: 5 Training Methods

Aerobic Decoupling: What It Means + How to Use It

The Mind Muscle Connection: Does It Actually Exist, And What Does It Do?

Burn More Calories Hot or Cold? The Science Explained

Eustress: Meet The Positive Form Of Stress + How To Harness It

Latest Obstacle Course Racing Guides:

Train 21

Tough Mudder vs Spartan Race: 5 Key Differences

Train 22

Spartan Race Obstacles: Complete List of 45+ Challenges

How To Train For A Spartan Race 10

How To Train for a Spartan Race: Training Guide + 3 Surefire Workouts

View All Obstacle Course Racing Articles

Latest Heart Rate Training Guide:

Max Heart Rate By Age: 4 Formulas Compared + How To Find Yours

High Heart Rate When Running? 11 Common Causes (and How to Fix Them)

What Is A Typical Athlete Resting Heart Rate?

Good Resting Heart Rate: Charts by Age + Gender

Heat and Heart Rate: How Running in Heat Affects HR

How to Calculate Maximum Heart Rate: 5 Formulas

Heart Rate Training Zones for Runners Explained

Just How Accurate Is Your Wrist-Based Heart Rate Monitor?

Running Heart Rate Guide + How To Calculate Your Zones For Training

Latest Conditions and Ailments Guide:

Train 23

What Is A Muscle Knot? + 10 Ways To Help Relieve The Pain

Why Am I Hungry All The Time? 12 Causes Of Constant Hunger

Muscle Twitching After Workout? 5 Potential Causes + Solutions

Headache After Working Out? 5 Likely Causes And How To Fix It

Tight Calf Muscles? The Main Causes + 6 Surefire Solutions

Tight Leg Muscles? Here’s Why + 10 Ways To Loosen Tight Muscles

Lightheaded After A Workout? Here’s Why You May Be Dizzy After Working Out

Working Out With A Hernia: Is It Safe? + 6 Exercises For Hernias

Exercising with Osteoporosis: The Best Exercises To Stay Strong

Latest Hiking Guides:

Train 24

Stacked Rocks Meaning: Trail Cairns + Spiritual Symbolism

Train 25

What is Fastpacking? Expert Advice On Fastpack planning and gear

Train 26

Switchbacks in Hiking: What They Are + 5 Tips

View All Hiking Articles

Latest Triathlon Guides:

Train 27

From Running To Triathlon: 7 Helpful Tips On How To Make The Transition

Train 28

Ironman vs Triathlon: The Brand, The Distances, And The Physiology That Actually Separates Them

Train 29

Average Half Ironman Time: Median ~5h55m, Segment Splits + Why The Bike Dominates

View All Triathlon Articles

Marathon Handbook was founded in 2016 and is run by an independent team of runners, coaches, and fitness enthusiasts.

Income disclosure: We are reader-supported and earn affiliate commissions when you buy via links on marathonhandbook.com

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