Training Advice

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I never expected to be taken off a flight on a stretcher and rushed to brain surgery. Here are some ways you can reduce your chances of the same fate.

In the wild world of endurance sports, recovery can feel like the last frontier

Do you turn into a real redhead when you run? Our expert says that may not be a bad thing...

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Sharon Gayter’s closely monitored world record reveals insights on marathon fueling, pacing, and strategy

How to train your proprioception to more effectively control body movements and improve power, speed, agility, and durability

How well you can see your surroundings matters, but subtle gait changes also burn more energy

Follow our 12-week, effort-based plans to achieve your half-marathon goals and have a great race experience

Science-backed strategies to help you learn to accept racing discomfort and choose how you react to it

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Whether you’re after FKTs or just want to best your own PR, a holistic approach to wellness can help you reach your goals

An experienced physician and marathoner answers questions you’re embarrassed to ask about running and sex

A leading exercise physiologist suggests developing a top speed two times faster than your marathon pace for a “speed reserve.” Here’s how to improve yours.

A training plan and general principles to guide your first foray into longer ultramarathons

Don’t be confused by the diversity of running workouts. Learn the training zones they fit into, what type of fitness each zone builds, and how each feels.

Starting at five hours a week, this ten-week program will help you build endurance and jump-start your training this winter

Three types of training that will improve your speed, stride, and stamina, but won't burn you out.

Improve your running by integrating these strength, mobility and balance exercises into your daily routine—so you'll be sure to do them regularly.

Even those running less get faster in races when abiding by this golden ratio of training intensity.

Three pro tips to restore your childlike joy of running fast and make speedwork more enjoyable and effective

You can stay mobile even at home, counteracting hours of sitting with this plan of creative drills and work positions.

Aerobic capacity, not speed, is usually the limiting factor in how fast you can race, even for a distance as short as the 5K.

This short track session of 400-meter repeats will help you get fit fast. Here's a beginner and an advanced version.

Make sure to include these smart, specific workouts in your half marathon training to land you that PR.

Tips and examples on how to optimally schedule your runs throughout the week

Take a cue from the pros and add a few mobility and strength exercises each day to prevent injury and run better.

What type of weight training you should and should not do to improve your stride and make you a faster runner.

Chances are pretty good that you've experienced at least one of these "injuries." Yes, you can run through them.

Corno shares her mindful, relaxed training plan and the key workouts that have her feeling “scary good” going into the Boston Marathon.

This long hill in Falmouth, Maine, lets masters marathoner Michael Collin know he's ready for the marathon — especially Boston.

A new analysis of numerous studies sheds light on how, contrary to popular belief, running may actually build stronger cartilage. Here's what that means for training on arthritic joints.

A guide to help college students navigate the NIL sponsorships and NCAA ruling maze.

Rouse gets in 100-mile weeks around a busy schedule as she looks to PR and compete for the masters title at Boston.

A challenging, effort-based hill workout that takes you farther and farther — 'til you finally get to the top.

In large population studies, glucosamine-chondroitin, long taken to ease runners' joints, is linked to greater longevity.

Olympian Jared Ward details every mile, every workout of a week in the heart of marathon training.

Coach Carl details common mistakes runners make post-marathon and describes best practices for returning to training and racing.

Taking walk breaks during your runs is a proven method to go farther with less risk, whether you’re a beginner or an elite runner.

A trail crossing on top of a hill in the Florida forest provides a creative and challenging circuit workout for this masters ultra runner.

Learning from the best about how our bodies react to different stages of training and how to use that feedback.

In Episode 17 of the Endurance Podcast, host Ian Sharman talks with Olympic marathoner turned ultra trail champion Magda Boulet about her career and how to optimize altitude training for different race situations.

Coach Carl talks through keys to having your best race day, from before the start through the finish line.

All the physiological proof you need that you should definitely be doing hill repeats if you're trying to become a more efficient, faster, and injury-free runner.

Use the vertical climbing machine to increase fitness, improve form and increase strength, all in your own home without heavy impact.

Sore or heavy legs after a long run or workout? You might want to dial in your nutrition.

A burgeoning area of training science theorizes that the less stressed a runner is, the more positively he or she may adapt to training stimuli. Plus 5 quick tips to lower your own stress levels.

Sharpen your speed and build high-intensity fatigue resistance with this simple cut down track workout designed for improving 5K, 10K, half marathon and marathon times

A scientific paper predicts how potential future Summer Games host venues may become more and more constrained as global temperatures continue to rise.

In an excerpt from a new book, a running medical doctor describes how running improves emotional well-being, brain health, and helps forge connections to new friends.

Hills, mud, redline intensity... training like an XC runner will make you a better runner all around: faster, stronger, more in tune with your body and mentally tougher.

The most disciplined runners know how to not to always do the max. Here's how to nurture one of the skills that can separate those who achieve long-term success from those whose careers are often plagued by injury. 

In an era of “code-red” climate catastrophe, the survival of our sport depends on its ability to adapt. Here’s what running and races may need to look like in the near future as global temperatures climb.

Coach Carl explains how to optimize your last weeks before the marathon to arrive fresh, strong and fast.

Avoiding premature peaking requires a strategic, patient, long-term view that builds over months and seasons.  

Author Susan Lacke confesses to the social anxiety of joining a group run, and why it is worth overcoming the fear.

A sports dietician lays out exactly which nutrients and fluids your body needs, and how much, at every point during a marathon training run.

Your long run pace depends on your running goals, what systems you're trying to improve, current fitness, and what you mean by long.

Try this simple, fun, and effective structured fartlek to cultivate sprint speed and improve your 5k-marathon time.

How lessons from the marathon legend's master class can make you a faster runner.

Coach Carl explains why, how and when to do faster speed workouts during your marathon training, and how to prepare for specific course challenges.

In Episode 16 of the Endurance Podcast, host Ian Sharman talks with elite road and trail runner — and physical therapist — Tim Tollefson about optimizing your training to be your best on the road or the trail.

It's not too late to start training for a spring marathon, as long as you've been doing some running this winter. Here's an 8-week plan to get you race fit in a hurry, without overdoing it.

The first Olympic marathon was won by a runner with no coach, no training schedule, no gym, no special diet—only a lifetime of logging 16 miles a day delivering water.

When you're running in the heat, how much should you adjust your pace — and still get the same workout intensity? We dig into the science of swelter.

How science is bridging the gap between physical and mental health.

Speedwork need not be a mystery — here are all the basic types of speed workouts and how to add them to your training to become a faster runner.

Coach Carl details why and how to do lactate threshold workouts — tempo runs and cruise repeats — during your marathon training.

These best 10 active stretches from physical therapist Gerard Hartmann are the essentials every runner needs to keep healthy and efficient.

Whether you’re looking to transition from pavement to dirt or just log more and faster miles off-road, Saucony athlete Katie Asmuth has you covered with hard-earned tips and advice

Three distinct types of progression runs — that finish faster than started — to incorporate into your training plans, plus their unique benefits.

How Mario Mendoza is training to conquer the alps at the UTMB 100-mile trail run this August.

Want to break up a tempo workout and get all the benefits? Try these short cruise intervals.

Coach Carl details how, when and why to do essential goal pace and steady state workouts to prepare you for specific marathon demands.

Start training now to run your fastest 5K in 10 weeks! Our downloadable plan details every day's workout toward your 5K PR.

Cannabis may not make you faster, but the science says the herb can provide benefits during light aerobic exercise and recovery.

This marathon-specific workout will give you a good indication of what you'll be able to hit on race day.

As events as big as the Olympic Trials get rescheduled because of heat, we went to the science to find out how you should decide when it is too hot to run safely.

On Athletics Club Coach Dathan Ritzenhein, coach of olympians Alicia Monson and Joe Klecker, outlines three favorite workouts he used to keep them fresh at any point in the year.

A great running stride isn’t learned by focusing on your footstrike or cadence, it develops as you improve your body’s strength and mobility.

Coach Carl discusses how to build and maximize your long runs over the course of your marathon training program without getting hurt or burned out.

Four challenging — and fun — speed workouts that don't require you to figure out how to get to a track.

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