Sandro Sket, CSCS

Aerobic threshold training is not high on the agenda of most endurance runners. Instead, we obsess about maximal aerobic capacity (VO2 max) and the lactate threshold. Tangible signs on our smartwatch that fitness is improving.  “A high aerobic threshold is a sign of a solid aerobic base.” But without a high aerobic threshold, improvements in […]

Running cadence is an important performance metric for distance runners. It significantly affects running economy and injury risk.  “An optimal running cadence improves performance and reduces injury-risk.” Are you aware of your cadence, and if so, have you optimized it?  After reading this article, you will better understand your cadence. What is Running Cadence? Running

VO2 max workouts are incredibly effective at producing fitness gains. Although VO2 max alone is no stand-in for race performance, no fast times are possible without a high maximal aerobic capacity.  “VO2 max workouts are incredibly effective at producing fitness gains.” This article focuses on the practical application of different VO2 max workouts. For the

Running strides on a regular basis can do wonders for your running performance. It might be your missing piece en route to a new personal record.  “Strides have a major impact on your running economy.” Moreover, strides are easy to implement into your existing running routine without overly taxing your body. What Are Strides? Strides

Steady-state runs are high-end aerobic runs close to your marathon pace. They are potent, time-efficient, and easier to recover from than threshold runs. Yet, steady-state runs are often overlooked by runners.  “Steady-state runs are high-end aerobic workouts.” If you deploy steady-state runs strategically in your training plan, you develop the necessary stamina to stay on

Base training can make or break a training program. Without a solid foundation of endurance and speed, even the world’s best workouts won’t come to your rescue.  “Base training is more than just building general endurance.” But if you take base training seriously, it will take your performance to a whole new level. The 3

How do you warm up before running? If you’re like most amateur runners, you do some easy running before getting into a faster gear, and that’s about it—at the expense of your health and performance.  “A warm up before running improves workout performance and reduces injury risk.” Sure, we are all pressed for time. I

Hill training is a mainstay of the Kenyan and Ethiopian running regimen for good reason. Running hills develop power and protect against injuries.  “Hill training adds power to your stride and protects against injuries.” This article covers four distinct hill workouts that improve your performance in different ways to make you a faster runner. But

Running frequency is a crucial factor for improving performance. Do you run often enough to stand a fair chance of achieving your goals?  “You should run at least 4 times a week if you have performance goals in mind.” In this article, I would like you to rethink your running frequency based on 6 factors.

Plyometrics for running dramatically improve economy in distance runners. And yet, few amateur athletes take advantage of this time-efficient training modality.  “Plyometrics dramatically improve your running economy.” Top-level performance for sprinters and elite endurance runners is unthinkable without plyometric training. It adds power to the stride, improves running economy, and plays a role in injury