Two approaches to hill workouts

Hill workouts are generally regarded as an effective and safe way to introduce the body to more high-intensity work.  But it can also be a great way to build strength and reduce injuries.  Because of this, everyone from beginners to elite runners can benefit by incorporating...

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The secret to improvement

There are hundreds of magazine articles, blog posts, and books written every year on how to get faster as a runner. And it’s true that there are a number of factors that can improve your running — new workouts, proper nutrition, recovery techniques, etc. all...

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When to retire your shoes

When you’re starting out as a runner, one of your first purchases should be a good pair of running shoes. But when do you buy your NEXT pair?   Running shoe companies generally say that you should be able to get 300-500 miles out of a pair...

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Get off your heels: Ankling Drill

The evils of heel-striking is a popular topic of conversation among runners. Although I don’t believe there is one true “correct” form for all runners, I agree that landing more on your mid or fore-foot is a good goal.   That might seem easier said than done...

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Balancing act

As runners we do most of our physical activity in one direction — forward and backward. Because of that, our balance often suffers. That may not seem like a big deal (especially if you run on roads instead of trails), but good balance is key...

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Essential Equipment: Foam roller

Getting started as a runner doesn’t involve a lot of gear. Sure there are GPS watches, heart rate monitors, and apparel that warms you up or cools you down. But none of that is really necessary to run. Once you’ve got a pair of running...

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How long should your long run be?

This week a friend of mine asked, "how long should my long run be?" Obviously the answer to that question depends on a number of different factors -- how long you've been running, what distance you're training for, injury history, etc.   But, as a general rule...

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Trust yourself

I was with the Emory track team at a meet this weekend. A freshman was racing the 3k and didn't want to hear any splits during his race. The first half of his race went great -- he was aggressive, towards the front of the...

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Find your inner sprinter

Most distance runners aren't that fast. There's a reason that we gravitated towards cross country or marathons rather than soccer or football.   That's why when you hear runners talk about "speed" work they could mean a progression run, repeats at 5k pace, or a tempo run.  We...

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