How Long Does It Take to Run a 5K?
Runners are a competitive group by nature. Whether you compete against others or for your own PRs, you likely have wondered how your times stack
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!
The Injured Runner’s Guide to Aqua Jogging (Pool Running)
A stress fracture, serious soft tissue injury, or other injuries can prevent you from running for weeks. Many runners worry about losing hard-earned fitness during
Is Hiring an Online Running Coach Worth It?
Chances are, if you read this website or spend time on the running accounts of social media, you have heard of people hiring an online
How to Run a Tempo Workout
Tempo workouts are one of the most commonly prescribed running workouts. You will see them in training plans for distances from the 5K to ultramarathon.
How to Recover from Overtraining
In order to run faster or run longer, you need to overload your training. You run more miles or you do harder workouts. However, there
Forefoot vs Heel Strike: The Proper Running Form for Feet
Heel striking is typically demonized as the root of all running injuries. However, this is simply not true. While how your feet hit the ground
The Guide to Periodization Training for Runners
If you have ever followed a training plan to prepare for a race, you have probably noticed that training looks different over the weeks of
Running While Sick: When to Train and When to Rest
We runners can be disciplined to a fault. We run through rain, snow, heat, and humidity because if you waited for perfect weather, you would rarely
How to Set 10K Goal Pace (Plus a 10K Pace Chart)
When you race a 10K, seconds matter. The distance necessitates smart pacing. If you start out even 15 seconds too fast, you could fade; too
VO2Max Interval Workouts
There are many types of workouts you can include in your training to get faster: tempo runs, interval workouts, and hill repeats. Interval workouts are
A Running Coach’s Half Marathon Tips for Experienced Runners
The half marathon is a true test of a runner’s fitness. In order to race a half marathon well, you need endurance, a high lactate
30 Minute Fartlek Running Workout
Sometimes, a long workout just is not going to happen. You may be traveling, stressed at work, or crunched on time for any reason. While
Why is My Heart Rate High on Easy Runs?
Zone two training is having a moment. Many runners use heart rate monitors to ensure they stay at an easy effort on their runs. However,
The Best Running Gels And Why to Use Them
Fueling during your run with carbohydrates helps you run for longer without fatigue. One of the simplest options for fueling during a run is running
How to Run Faster Without Getting Injured
Many runners want to run faster. Improving your speed is often viewed clear indication of progress. In order to run faster, you have to train
Should You Run If Your Legs Are Sore?
Inevitably, every runner experiences soreness. Soreness can range from some mild stiffness to struggling to walk down the stairs. More than likely, you have wondered
How Many Miles Should I Run A Week?
Running is a skill sport. The more you run, the better of a runner you become. Generally speaking, increasing your running volume improves your aerobic
How to Run Back to Back Marathons
Consecutive marathons have long been a thing (such as Boston to Big Sur). However, when races were deferred during the pandemic to 2021 and 2022,
Run Walk Intervals: When and How to Use Them
When runners think of walk intervals, they may view them as something to be avoided or something only for novices. However, run walk intervals can
Should You Get An IV Hydration Before a Marathon?
You may have seen IV hydration therapy on social media. Influencers tout weekly IVs as the secret for marathon training. Ads promote IV drips before
The Runner’s Guide to Fueling for Long Runs
Long runs are a staple in almost every run training plan. As most runners know, long runs are not just about running for a long
How to Carry Gels During a Marathon
It is well established that carbohydrate intake during a marathon improves performance. (If you aren’t familiar with carbohydrate guidelines for long runs and races, read
What to Know About Probiotics for Runners
A happy stomach makes for happy running. We focus so much on our workouts, our gear, and our training plans, but all of that can
Four Effective Marathon Workouts
Each workout in training should have a purpose – and marathon workouts are no exception. Marathon training is tiring and demanding, so you do not