The #1 Mistake Runners Make

As a coach, a lot of my job is helping to "fix" mistakes that runners are making in their training.   And by far, the most common mistake that I see runners make is doing too much, too soon. It's a mistake that has some pretty serious...

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Monster Walks: Hip strength

It's no secret that strong hips helps you run more efficiently and reduce the risk of running injuries. It probably also doesn't come as a surprise that most runners need to do more to strengthen their hips.   Monster walks are a great exercise to add to...

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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...

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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...

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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...

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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...

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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...

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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...

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