Skipping for Runners

You may not have skipped since grade school, but it's a great way to work on glute activation and hip extension to improve your running form.   Add in some low-level plyometric work and it's a fantastic pre-run or pre-speed workout exercise to add to your dynamic...

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Hierarchy of Endurance Training Needs (CHART)

When you want to improve as a distance runner, there are lots of approaches you can take. You can run higher mileage, you can do more speed work, or you can add in more supplemental work (strength training is always a plus!).   But before you can...

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Carpool Coaching: Workouts too fast?

Took a little break from the Dad Life to answer a question in the carpool line. A client of mine emailed asking what she should do if she was consistently running her workouts faster than they were written. Was it just that she was in...

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Open Book Stretch

Tightness in the thoracic spine is a common issue among runners and it can greatly impact your running form and efficiency.   The "Open Book" stretch is a good way to keep your back loose and make sure that you're not compromising your running form. Adding it...

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A Better Yasso 800 Workout

The Yasso 800 workout has long been one of the most popular marathon training workouts. The allure of being able to predict your marathon time through an almost “magical” mathematic trick has led everyone from first-timers to Boston Qualifiers to tackle the iconic 10x 800...

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Running Strength Exercise: Lunges

Lunges are a well-known and classic strength exercise for runners -- and it's with good reason! They are a great way to strengthen running-specific muscles.   They are a good exercise to include as part of your general strength routines, but also make an excellent pre-run exercise...

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Holiday Food and Mileage Chart

The holidays are definitely known more for great food and drinks than they are for lots of good training time.   This chart is a little tongue-in-cheek way to plan out both your holiday food and your holiday mileage.   Just to be clear, the goal here is to...

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My Favorite Workout: Jenny Galloway

Coach Carl's Introduction: I've had the privilege of being friends with Jenny ever since we were college teammates over 15 years ago. During that time, I've watched Jenny continue to improve time and time again through hard work and determination. I think she is an excellent...

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Running Strength Exercise: 1-Leg Deadlift

The muscles on the outside of your hips (termed the "external rotators") are a classic weak spot on runners. Weakness there can lead to a host of injury issues, not the least of which is ITBFS.   To help strength the area it's good to focus on...

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Components of a Successful Workout (CHART)

Speed workouts are a tough, but necessary, part of any training program. But there is more to a successful speed workout than just "run really hard!"   The steps to getting the most out of your speed workouts starts well before the workout begins, continues through the...

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