How to Pace during Speed Workouts
Whether you prefer short and fast repeats on the track or steady tempo runs, pacing a speed workout can feel intimidating. How can you hold
Running Articles
Search by Category
the blog
No-nonsense, evidence-based training advice
I have over 10 years of articles on this website – training tips, sport nutrition, strength training for runners, and more. If you have a running question, I’ve got an answer for you!
Training Paces for Running: What They Are and How to Use Them
Running is simple, but training is not always. Once you start training for performance, running paces become more nuanced than “hard” and “easy.” A whole
Training Update: Dealing with Long Covid
Some time has passed since I last updated my training here! (Want weekly updates? Follow me on Instagram!) Since I last updated my training, I
How to Get Back Into Racing After Time Off
At the publication of this article, one long year has passed since a majority of runners have raced. Fortunately, with Covid-19 vaccination roll-outs, a return
How to Build a Home Gym for Runners
The coronavirus pandemic fundamentally shifted how people exercise – including runners. While gyms used to be a center for lifting and cross-training, more people have
Postpartum Running: How to Safely Resume Running
In the first part on postpartum running, I covered how long you should wait before running. In the second part of this series, I will
When Can You Start Running After Giving Birth?
Postpartum running is a hot topic on social media. It is a question that a majority of female runners asks at some point in her
How to Dress for Winter Runs
Winter running follows the old adage: there is no bad weather, only bad gear. (However, ice or temperatures well below zero are bad running weather!)
Team Norris Running: Year in Running 2020
2020 will be known for many things; for runners, it was the year without races. High stress, stay-at-home orders, Covid-19, and other circumstances disrupted the
How to Incorporate Supplemental Training into Your Running Plan
We all know that, in order to be a better runner, you need to run more. However, a runner is not built by miles alone.
Your Body Provides the Best Feedback – Not Your GPS
Imagine this scenario: You are in the middle of a run and feel good now that you are fully warmed up. You are enjoying the
2020 Holiday Gift Guide for Runners
It feels strange to talk about something as trivial as holiday gifts when Covid is running rampant throughout the country. However, we could all use
Non-Racing Goals for Runners
For runners, virtual races have lost their luster. Running a 5K time trial around your neighborhood may have been fun in April; now, in November,
The Benefit of Unplanned Rest Days
A training plan is neither inflexible nor dictatorial. If anything, most runners will see better success if they learn to train adaptively or work with
Easing Back into Training + Feetures Elite Tempo Review
I have not shared my training recently on here, as October was a month of lots of training obstacles. I still struggle to build back
Should You Take a Break from Running?
Most of the time, running is enjoyable. That’s ultimately why we all lace up our shoes, log those daily miles, and train for distances that
The Benefits of Varying Your Running Route
Runners are often creatures of habit – which is generally beneficial for a sport that depends so heavily on consistency. However, habit can be detrimental
Weekly Workouts: Gradually Feeling Normal
One month has now passed since I recovered from COVID. My runs are gradually feeling more and more normal, although nowhere where they were before
What are Junk Miles – And Are They Hindering Your Running?
Every run should have a purpose. Most experienced runners will describe to you the transformational moment in their training, when they learned to run their
Weekly Workouts: Scale Back and Relax
The after-effects of Covid-19 linger far longer than the symptoms. I anticipated my HR to be elevated higher than normal this week and sure enough,
Ask a Running Coach: Motherhood and Running
Motherhood poses a unique set of circumstances for a runner. You navigate running through pregnancy, returning to training in the postpartum phase, breastfeeding, and balancing
Weekly Workouts: Covid Recovery
Last week I cautiously returned to running after having Covid-19. I first experienced symptoms in August 10, stopped running on Aug 12, and tested positive
How to Build a Better Training Base
We are all familiar with the phase “base building”. But what does it actually mean to build a training base – and how do you
Weekly Workouts: Covid-19
Last week was a rough week. My runs started out strong, but by the end, a 30-minute walk felt tiring. Ryan learned on Monday that