Boston Qualifying Case Study: 3:40–>3:30

One thing that runners don’t appreciate enough is that you can’t do the same training from year to year and expect to keep improving.   In order to keep getting better as a runner, you need to make sure that you’re taking stock of where you are...

Read More

Foam Rolling Basics

Foam rolling should be a part of every runner's routine. It helps to improve muscle performance and to promote recovery from training.   This video shows a few of the basic things to keep in mind when starting with foam rolling. If you only take one thing...

Read More

Running Form Drills: B Skips

The more intense your running is, the better warmed-up you need to be. So if you're going to tackle a difficult speed session, you need to make sure that your warm-up drills are appropriate.   High knees and butt kicks are good general warm-up exercises, but if...

Read More

Q&A: Easy pace, long runs, and more

I took some time to answer your questions in this video, including:   -- How closely do you need to follow your training plan? -- What pace should you run your easy runs at? -- How long do you need to run for your long run during marathon training?   To...

Read More

Hamstring Stretching for Runners

Hamstring flexibility is a constant source of concern for runners. Since most distance runners have relatively tight hamstrings, the assumption is that you need to improve your flexibility.   My general rule is that if you are at 90 degrees of range of motion (or close to...

Read More
Adjust workouts for heat

3 Ways to Adjust Workouts for the Heat (Chart)

It's hot out. As I'm writing this, it's in the mid-80's with high humidity and it actually feels pretty good compared to the weather we've been having.   Still, when you're training for fall races (particularly early fall), you need to be getting quality training in over...

Read More

Running Form Drills: Backward Running

Running form drills an important part of your running routine. Not only do they help improve your coordination / efficiency while running, but they can help teach your body how to activate the correct muscles for running.   Backward running is a good pre-run or post-run drill...

Read More

Learn from my mistakes: How NOT to train for a marathon

My senior year of college, I organized a running clinic as a fundraiser for our school team. The speakers included a number of professional runners giving talks about training, racing advice, etc. Hearing them talk about their running got me FIRED UP!   Feeling inspired, I set...

Read More

Running Form Drills: A Skips

Running form drills are a great way to warm-up for a difficult workout and help your body learn efficient running form. After you've mastered basic drills like high knees and butt kicks, you can progress to something a bit more challenging like A Skips.   A Skips...

Read More