The Importance of Sunscreen for Runners
Most runners complete a majority of their training outdoors. The outdoor setting confers numerous benefits, including improved mental health and increased vitamin D levels. However,
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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!
Do Runners Need Protein Powder?
While many typically associate protein powder with bodybuilders, many runners use this popular supplement. While it is not necessary – you can get enough protein
Managing Hunger in Marathon Training
“I’m so much hungrier than normal!” I frequently hear these comments as a running coach. Marathon training hunger often strikes after mileage increases or in
How to Train for a Sub-4 Hour Marathon
A four-hour marathon is one of the most popular running goals. Some runners chase this goal for years, and many wait to run their first
Heat Acclimation Strategies for Summer Races
While late spring and early autumn are the most popular seasons for racing, summer races do occur. More ultra and trail races occur in summer,
How to Set a Goal 5K Race Pace (Plus 5K Pace Chart)
In the 5K, seconds matter. The difference of 10 seconds per mile (or approximately 6 seconds per kilometer) makes a significant difference in your finish
Whole Food Running Fuel: Gel Alternatives for Marathons and Ultras
Sports nutrition products are wonderful. They are convenient and easy to eat in a race situation. Gels and chews are specifically formulated to be easy to
How to Run Strides: What You Need to Know
Most runners are in pursuit of some improvement: running faster, improving their form, and reducing injury risk. While there are no magic bullets, there are
How to Best Adjust your Training for Running in the Heat
Summer running can be an exciting time: more daylight hours, the start of fall race training, and finally not having to wear several layers on
Team Norris Athlete Racing Winter/Spring 2023!
From January to May 2023, dozens of Team Norris athletes raced! Each of these athletes trained hard and took a chance on themselves on race
Safe and Research-Supported Supplements for Runners
Supplements are popular amongst runners. We all want that magic pill that will give us that ultimate performance advantage. Unfortunately, that does not exist. No
Pre-Workout for Running: Is it Necessary?
Pre-workout supplements are all the rage. You have likely seen them on social media or when you shop for sports nutrition. Or, maybe your gym
The Best Half Marathons in the US
The half marathon is the most popular road race distance in the US. Runners come to the 13.1 distance looking to challenge themselves to cover
How to Pick the Best Marathon Running Shoes – For You
Over the past few years, running shoe technology has boomed. Marathon running shoes are now faster and more comfortable than ever. With the boom in
Does Creatine Help Runners?
Runners are often looking for the latest and greatest supplement. In 2023, the trendiest supplement – and the one I get many questions about –
Best Running Podcasts (2023)
In our current technological age, running is as mainstream as it has ever been. I remember even just a dozen years ago, when I started
How to Avoid Bonking and Hitting the Marathon Wall
Hitting the wall in the marathon is an unpleasant yet common experience. You are cruising along, until around mile 18-21. Suddenly, you feel as if
How to Run a Sub 2 Hour Half Marathon
One of the most common running goals I hear as a coach is the sub-2 hour half marathon. Breaking two hours in the half marathon
The Art and Science of the Recovery Run
The term “recovery run” frequently appears in training plans, often with differing means. Is it an easy run or something different? Does a recovery run
The How and Why of a Tempo Run
Whether you run the 5K or the marathon, you will benefit from this tried-and-true running workout: the tempo run. There are no magic workouts in
Functional Core Exercises for Runners
Core exercises for runners phase in and out of popularity. Sometimes, 20-minute core exercise routines trend on social media. Other times, weight lifting routines with
How to Build a 12 Week Half Marathon Training Plan
A 12 week half marathon training plan is a common program for intermediate to experienced runners. More than likely, this demographic has a well-established base.
How Much Does Running Cadence Actually Matter?
One of the most frequently asked questions in run coaching is about cadence. The persistent notion is that there is an ideal running cadence –
How to Breathe While Running
How to breathe while running, like your cadence or running form, can be intuitive or overthought. Many runners just breathe while they run. Others seek