Mile Markers: 32 Weeks and Counting
I’ve settled comfortably into 15-20 miles per week for the third trimester. Especially with the summer weather, it feels appropriate and enjoyable. Running feels really
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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!
Mile Markers: The Magic of 30 Minutes
Last week was another hot and humid week, so I kept most of my runs right around 30 minutes in length. 30 minutes is enough
Tips for Summer Running during Pregnancy
Summer running is challenging enough. When you’re running for two, summer running can become even more difficult. Your motivation may be low, you might be
Why You Should Strength Train during Marathon Training
The idea of adding strength training into marathon training can sound daunting. You are running more miles than normal, with longer long runs and harder
Mile Markers: Dog Days of Summer Running
Last week marked 30 weeks pregnant. I’m honestly surprised at how good running still feels. I’ll have a week where running feels harder and I
Summer Speed Workouts for Hot Weather Training
The high humidity and heat place extra demands on your body while running. Your body directs more blood flow to your skin in order to
Mile Markers: Staycation
Last week was a hot one in Northwest Indiana. Most mornings were in the mid-70s or hotter, with high humidity – above average for the
Athlete Accomplishments: June 2019
In coaching, I love those moments when a workout or a race result pops up and my first reaction is “you’re awesome!” These moments are
Mile Markers: Eat More, Run Less
First off, you probably noticed something new this morning: I re-branded! I outgrew my original blog name a few years ago when I started focusing
Bao Bei Speed Bump Maternity Band Review
Disclaimer: This is an unsponsored, unaffiliated, honest review. I purchased the product on my own. I am reviewing it because I liked it and relied
Common Marathon Training Questions
No matter how many times you complete it or how fast you run, the marathon is always a challenge. Likewise, marathon training is always a
Mile Markers: Rest and Relaxation
Last week’s workouts were sparse. I took several days off both for a cold and then for travel and a weekend with family. I normally
How to Become a Morning Runner
Rise and run is a habit to many runners – but very few started out that way. Natural morning people gravitate toward morning runs, but
Tips for Racing in the Heat
When race day temperatures spike into the mid-70s or higher, your entire approach to the race changes. Racing in the heat presents a whole host
Mile Markers: Summertime Cold
Last week marked 26 weeks of pregnancy. I needed more rest last week, due in part to the dreaded pregnancy cold. Ryan was sick early
Stability Ball Core Workout for Runners
Most runners and coaches know that strength training is essential for runners. Strength training reduces injury risk, improves power output, and increases fatigue resistance. Core
Mile Markers: No Such Thing as Normal
Last week, Ryan and I binged through the BBC/Amazon series “Good Omens.” In the show, one of the characters quipped that “normal weather for the
The Important “Little Things” in Training
The big things – weekly mileage, hard workouts, long runs, and easy runs done consistently and progressively – do matter. You need those in order
Mile Markers: Summer Acclimation
Last week’s workouts were scaled back. Finally, warm temperatures arrived in the Midwest – and the shift from running in 50 degree weather to some
Athlete Accomplishments: May 2019
May wraps up spring race season – and for the runners I coach, it was a strong conclusion to spring racing. Alexa raced a 6-min
Modifying Hard Workouts for Pregnant Runners
Hard workouts (defined as speedwork, tempo runs, hills repeats – anything harder than your normal easy run) are a staple for most runners. What about
How to Run Surges to Improve Leg Speed
Most running workouts aren’t flashy or glamorous. Oftentimes, the most effective workout looks deceptively simple or boring on paper. Surges are this type of running
Mile Markers: A Little More Rest
Last week was a cutback week – not by need, but for convenience. We spent two nights camping in Southern Indiana and while I could
Athlete Highlight: How Emma Trained With a Busy Schedule
Instagram and social media can skew what running really looks like. We see perfectly coiffed runners in coordinated outfits, running all the miles against beautiful