Uncategorized

Progression runs are a useful tool in the competitive runner’s training arsenal. They involve progressively faster running (negative splits) toward the end of a workout without accumulating excessive fatigue. “Progression runs are potent but easy to recover from.” In this article, I describe 5 types of progression runs in more detail and how you can […]

Running goals are the first step towards faster race results. However, outcome goals without a clear path of action are pointless. Instead, focus on process goals by identifying the factors needing improvement. “Set an outcome goal, but then get to work on process goals.” In this article, I will show you 6 concrete ways to

Strength training for runners is often regarded as optional. But it shouldn’t be. The evidence is overwhelming that resistance training improves performance and reduces the risk of injury.  “Strength training for runners improves performance and reduces the risk of injury.” But it’s not any weight training that is beneficial. Exercise selection and timing are crucial

The runner’s high is a welcome side effect of endurance training—a fleeting reward for prolonged activities in the moderate intensity zone. But the runner’s high shouldn’t be the arbiter around which you plan your training week.  “Feeling good in the moment is NOT a great reference point for effective, healthy training.” The real goal of

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