September and October 2022 Races!
September and October kicked off an exciting fall race season for Team Norris Running! Marcus A. raced a 1:39 half marathon on a hot and
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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!
Your Guide to Running in Cold Weather
Depending on where you live, you may only deal with a couple of months of cold weather. Or, you may be bundling up for runs
Running with a Cold: Is It Recommended?
More time indoors in colder weather often causes an increase in colds and other illnesses in the fall and winter months – although you can
Dynamic Stretching for Runners
If something you did could improve performance, decrease risk of injury, and help you feel better on a run, all in less than five minutes’
How to Set a Half Marathon Goal (Plus a Half Marathon Pace Chart)
Half marathons are often a tricky distance to pace. Half marathon pace and your goals often depend on your experience. First-time half marathoners may choose
What to Eat Before a Half Marathon
When you run a half marathon, you are running at a relatively moderate intensity for a prolonged period of time. For most runners, half marathon
What to Eat Before Running: Your Guide to Pre-Run Snacks
One of the most frequent questions I receive from athletes is about pre-run snacks. Trends of fasted running, fears of GI distress, and early morning
What Runners Need to Know about Static Stretching
Fact or myth: static stretching is essential for runners. The notion of static stretching is ingrained for many runners; however, research and practice indicate that
How to Set Your Marathon Goal Pace (Plus a Marathon Pace Chart)
No matter how many times you run a marathon, the same question arises during training: how fast will I run my marathon? This article explains
Sport-Specific Mobility Stretches for Runners
All athletes – and yes, recreational runners are athletes! – need mobility to perform well. Mobility (sometimes called “dynamic flexibility”) is the range of motion
Should You Cap Your Marathon Long Run at Three Hours?
“No long run should last longer than three hours.” This guideline is popular and prolific on social media. For the 3-3.5 hour marathoner, that’s just
How Do You Approach Running while Pregnant?
If you are reading this article, you probably arrived here by searching for one particular question: how should you approach running while pregnant? Are there
What to Wear Running
The question is simple, but it’s something beginner and experienced runners alike ask: what should I wear for running? What you wear running depends on
How to Warm Up with These Dynamic Stretches Before Running
Should you stretch before a run? It’s a common question – with a nuanced answer, because the answer depends on what type of stretches you
How Much Does VO2max Matter for Runners? (Plus a VO2max Chart)
VO2max is a common term used in the running world – but what exactly does it mean? How much does it matter for you as
How to Use the Rate of Perceived Exertion Scale for Running
If you want to improve your performance as a runner, you need both easy runs and hard workouts in your training. In order to do
Should You Jog or Stand During Recovery Intervals?
“Should I stand or jog in between intervals during speedwork?” This is a common question from runners of all experience levels. Depending on the coach
What is Zone 2 Running?
Zone 2 running is all the buzz on Instagram. Like many aspects of training theory, it’s nuanced. This article will delve into the science behind
How to Carb Load Before A Marathon
The energy demands of the marathon are different than that of even the 10K or even half marathon. Part of what makes a marathon so
Resistance Band Workouts for Runners
Resistance band workouts are a go-to resistance training workout for many runners. Resistance bands are popular options for a home gym – cheap, simple to
How to Start Running Again After Time off
At some point, almost every runner takes a break from running. The break may be deliberate and short, such as a recovery week after a
Effective Tips for Running in the Rain
Running is an outdoor sport – which means at some point, you will likely face running in the rain. Rain occurs in virtually every climate
Six Best Types of Cross-Training for Runners
If you examine any training plan, it is full of jargon: tempo run, long run, cross-training, and so on. But not every plan defines these
The Best Hydration Packs for Runners
Hydration is important on runs. However, carrying water on a run is not always the easiest thing. Water bottles are clunky to hold and sometimes