Training Advice


Despite what you may have heard, you do not need mega-mile weeks to thrive as a runner. Three elites offer advice on how to run your best with less volume.

Doing the work of even the smallest maintenance exercises does wonders for both body and mind.

How much mileage should you be running? While there is no clear-cut answer that applies to every runner, two top coaches share some helpful ways to think about the volume question so that you can find your optimal mileage number.

Don’t sabotage the purpose of a workout by trying to nail the numbers. Here's how to trust and adjust to maximize each workout's purpose.

Just back from a run? Create a yummy post-workout routine using your favorite asana poses as cool down stretches. 

Six years ago, professional triathlete Linsey Corbin fractured her femur and it took 8 months to heal. Last year, the same injury took 8 weeks to heal. Here’s what changed.

If you're feeling constantly fatigued, tired throughout the day, or frequently experience mid-run weakness, it may be low ferritin levels. Here's what to do.

What is environmental justice, and why should trail runners care?

In the first of 6 episodes on the 5K, Coach Carl explains why now is the perfect time to target the 5K and how it will benefit your future goals.

Secrets of long-term excellence as a runner, from Nick Willis, Deena Kastor, and others who might qualify for an Elite Longevity Hall of Fame.

If you do no other warm-up, do this. Why and how every runner should spend 3 minutes before every run doing leg swings.

Finding your path is more than a cliché: It can help you reach your potential. Discover what purpose looks like and how to find yours.

Why and how runners should add indoor cycling to their training and proven workouts to build strength and speed.

5 reasons why you may want to try incorporating a pre-bedtime protein snack to aid your running performance and recovery.

How to use doubles and low-carb training to boost your glycogen storage ability.

Make sure your treadmill runs are both entertaining and productive with these three types of workouts.

5 next-level kettlebell exercises for runners that target your glutes, hamstrings, calves and feet.

A new science paper explores the subject at great depth, and concludes that it's possible, but not likely.

Key workouts and training strategies that helped Nick Willis run a sub-4:00 mile 19 years in a row, Steve Spence sub-5:00 for 43 years, and Harry Nolan sub-6:00 for 57 years.

8 exercises that will get your body ready to roll for a treadmill workout.

Irene Davis and Daniel Lieberman explain their views on how to reduce running injuries.

On Episode 10 of the Endurance Podcast, Ian Sharman sits down with author Matt Fitzgerald to discuss how being an "ultra realist" is essential to optimizing performance.

2:11 Marathoner Nathan Martin shares every mile of a week of his training as he looks toward a new spring goal.

Why it’s better to structure your training around the past, not what you hope to someday achieve.

5 training situations when it’s best to hit the treadmill, and a few pro tips on how to make it successful and fun.

This classic run workout is the elite's favorite.

Do these 13 exercises right in your living room or yard to build strength and improve your running form at home.

Why gliding on two planks is good for you, and which style is best.

How increasing the variety of gears you use in speed workouts can make you faster.

How trail runner Keely Henninger found her way back to running after injury gave her a reality check.

Steep hill sprints are a proven, specific-strength workout for runners that increases power, speed and injury resistance.

Know that you could have gone farther or faster (or both).

Don’t charge straight up the mileage mountain: Why you should alternate increases with plateaus and step-backs.

Why enjoyment is key to achieving your goals, and three strategies for making your training more fun.

Discover and foster goals that spark passion, excitement, and daily enjoyment through these science-backed mindfulness strategies.

The big data report is based on Fitbit-like measurements, not dubious questionnaires.

A former elite competitor who keeps reviving his running — even at 81 with two artificial knees — provides guidelines for goals when returning from setbacks.

3 Steps to make each run more meaningful and build mental skills while you train your body.

Understanding how the body adapts to stress helps us to know when and how to change our training.

There’s more to running life than PRs and finishing placements. It’s time to chase a new goal.

What science says about setting meaningful, internally motivating, and satisfying goals that are exciting but not overwhelming.

Ben Preisner reflects on his near-perfect marathon debut, outlining four important tips for your first marathon, or your next.

10 Self-assessments every runner should be able to pass, plus the exercises that will get you there and make you a more athletic runner.

Ultrarunning champion Krissy Moehl joins Ian Sharman on the Endurance Podcast to discuss what she has learned about training and racing ultra marathons.

Why and how to set and achieve weekly process goals that get you to your performance goals.

When Plan A goes out the window, knowing the ultra-realistic goal you can control will help you find Plan B and keep you on the road to success.

How Natasha Wodak executed her impressive return to the marathon to become the 2nd fastest woman in Canadian history.

This collection of dynamic combo-move exercises maximizes your time and effort investment to help you become a faster and more resilient runner.

5 Reasons to run outside all winter — and get stronger, tougher, faster, healthier and happier.

Add these rolling-recovery intervals to your training program to develop your ability to burn lactate, and run faster for longer.

Expert advice on understanding the emotions of injury and taking tactical steps toward recovery.

How to make the best of a bad situation, whether in training, competition, or life.

When the winter weather gets dreary, try any one of these workout alternatives to stay active.

He's not a household name in running, but Hehir has been training hard for a decade, and getting better at longer distances. Here's how he prepared for and executed his 2:08:59.

Develop mental fitness and resilience by learning how to face reality like elite runners.

This challenging workout prepares your mind and body to hang on strongly after having to go out fast from the gun.

Elite runners from bone-chilling locations share 7 tips for surviving and thriving through the cold winter months.

Is there a special quality shared by top athletes who triumph over great challenges? And can anyone acquire it?

Top runners have a forward lean because they are fast, not because they try to lean forward. Here’s how to develop your lean effectively.

Static stretching isn't enough; use this dynamic warmup to rev up your body and have a better run.

We often hear the term VO2 max in relation to fitness and in training programs. What does it mean and how important is it?

Do high-tech prosthetics give runners a competitive advantage?

These four strategies will help reduce strain and impact and let you keep running as you deal with knee issues.

The best exercise to strengthen your hamstrings and stabilize your knees in a running-specific motion.

Get your training intensity and volume right by basing it on time rather than distance.

Treadmill running has some unique risks, but you can reduce your treadmill injury risk by following a few simple guidelines.

Do you know the difference between fast-twitch and slow-twitch?

Max King talks about what he's learned from competing in everything from the 3K steeplechase to 100-milers to obstacle racing.

This challenging track session will teach your body to relax and aerobically recover while maintaining a fast pace.

Still stretching before you run? Stop. Focus on mobility instead, and save stretching for after (only if it feels good).

Hill repeats are a super-effective 5K workout. Here's how to schedule them into your training.

Rehabbing an ankle sprain is critical for reducing the risk of future ankle sprains and the development of chronic ankle instability. Here's a 5-stage rehab program with 10 exercises.

A new study finds foot strengthening lowers injuries by a whopping 41 percent.

Don’t let doubts about being a “real runner” scare you off — a running store is your friend to help you run better and more enjoyably.

Here are nine common signals you should pay attention to and what they mean when you experience them.

Humans are uniquely built for running in high and low temperatures.

Embracing recovery will make you a better athlete. Your body is asking you to work in. It’s time to listen and respond.

"Should I Push or Should I Back Off?" – the Answer is Inside You.

Get used to pace changes in a race with this infamously arduous interval/tempo combination workout.

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