Training Advice


In his new book, Exercised, Daniel Lieberman explores exercise in the life of our ancient ancestors, and how that affects our relationship to running.

Why speed workouts are important, guidelines for doing them effectively, and a 7-week progression to build your speed.

Don’t let a little weather keep you from the trails this winter.

Masters, more than younger runners, need to pay attention to what risks each workout brings and optimize the rewards of strategic hard training.

Training at race pace only hones your current abilities. You need build the pillars of endurance and pure speed to raise your peak to new heights.

Most similar research focused on one or two subjects; this paper looked at many more, including Eliud Kipchoge.

Want to train at the right intensity? The simple talk test is proven to be as accurate as new technologies.

A good working knowledge of your anatomy can help you dial in your workouts.

Figuring out how many calories running burns involves a fairly straightforward calculation, but the overall equation is not as simple as it seems.

From probiotics to ginger, here’s how to assess the supplements that can help you manage gut woes.

Lactate threshold is one of the best measures of running fitness, and most useful for planning your training. Here's how to discover your lactate threshold without a lab.

If you’re looking to sooth running aches to recover faster from workouts, research shows that topical CBD could be an effective solution. Here's how we felt about these eight CBD recovery rubs.

This workout mixes two training elements into the same workout—giving you more bang for your buck!

An exclusive interview with the 2018 cross-country gold medalist.

If you’ve never spent much time off road, it’s about time you did. If you’ve got no idea what you’re doing, don’t worry. We’ve got your complete how-to-start guide.

This simple, pre-run lunge matrix gets your brain, muscles, connective tissue and joints talking to one another, and will make you a stronger, more durable runner.

These three simplified variations of explosive Olympic lifts can help you develop power that will make you a faster runner.

Rules for managing your body composition without focusing on your weight.

These four simple steps can help you optimize your cool down to recover and return to the trail refreshed and faster than ever.

Staying at home has given us an opportunity to go barefoot, thus allowing for comfort, healing, and a transformation of our feet. Here's how to capitalize on those benefits once we're back in the office.

Four training strategies that will make you less susceptible to running-related stress fractures.

The long run is the status symbol of marathon training, but much of the existing advice on running long is misguided. Luke Humphrey breaks down just how far you should go.

Tracking what successful marathoners actually do reveals new optimal training patterns of hard weeks and easy weeks.

4 Life lessons all of us should be reminded of emerge when seventh-graders tackle a new running challenge.

Identify what you're doing wrong and follow these simple preventive measures to help you avoid these common gut issues during training and competition.

Doing three runs in one day — a triple — is a creative long run alternative that can extend your endurance and add quality miles.

There's never a bad time to run, but mid-day runs are easiest and have unique pleasures — in one runner's opinion.

Steady pacing is proven to be the most effective strategy in long races, so why is it so hard to achieve? Plus: The keys to mastering pacing.

Everything you need to know about how to eat for a successful and enjoyable cross country season.

Here's how to stay safe when trail running in bear country — five encounter scenarios and how to react to each.

Brain science reveals the reasons we choke when we care most about our performance, and strategies to build the confidence we need to avoid it.

Scientists use mathematical models to accurately predict marathon times — and when you're overtraining — from recorded training data. App to come. Watch this space.

A short hill with extras provides the context for three challenging and fun workouts that train you to pace your effort and power over the top.

By measuring biomechanical stress, you may be able to reduce injuries and improve training and racing, says a new paper.

Switch up your training to help ward off injuries and boost your fitness.

Not only does your brain sense when you’re dehydrated, it monitors what you drink and eat and adjusts your thirst immediately. Runners should pay attention.

From before your run, to during, to after…We tested the goods.

How to distinguish between fatigue and boredom, and ideas for restoring your mojo.

The performance benefits of the world’s favorite chemical could be washed out if it causes trouble in your gut.

Rising temperatures, extreme weather, degraded air quality, and ravaged ecosystems could hold catastrophic consequences for endurance sports.

Trail running — and sitting mid-run — can be major stress busters.

Learning to cue a tall, balanced run posture, combined with strategic, specific core training, is the path to improving your run form, alleviate pain, bolster training durability, and find seconds on the clock.

Ready to go beyond the marathon? Check out this introductory guide to ultrarunning and a beginner’s training plan for tackling a 50K.

The case for occasionally hitting training hard for two to three days — then recovering harder. Plus 3 rules for crash training carefully.

Doctors confirm, 2020 has caused an increase in runners getting injuries. Don't be one of them.

This kettlebell workout circuit will add strength and efficiency to your stride. You don't need much, just this guide, a bit of space, and a kettlebell.

Strengthen your foot core with these simple exercises to prevent injury from your feet to your hips.

You’ve done the hard work to have a great race, and now’s the time to stay sharp, keep cool, and get excited.

4 Therapy experts share the exercises they find most important for injury prevention in runners.

The effects of aging compile to cause calf injuries in male masters runners. Here’s why, and how to keep them strong and healthy.

These 8 key workouts for each phase of a marathon training block will help you master the 26.2 mile race at whatever level you're at.

The series strengthens your discs and targets rotational power transfer that translate to better energy exchange from limb to limb.

This series will focus your efforts on recruiting the deep core stabilizers that improve alignment and control precision movements in your spine.

Our 3-part series of core stability exercises will alleviate pain, bolster training durability, find seconds on the clock, and improve your form. Here's how.

This series will sync your core works with your hip complex to develop a powerful drive.

Short, fast strides may not be doing you as much good as you think. Prime your aerobic system better with longer strides.

Athletes tend to have a more diverse gut microbiome. But does it make a difference in athletic performance?

Lifting weights can be intimidating for runners. Here's everything you need to know to get started, including when to schedule it, what equipment you need, and how to reach your goals.

Successfully running on the beach requires a little know-how, but it's worth it.

Olympian Jared Ward outlines every mile in the heart of his accelerated training for the 2020 London Marathon.

Optimizing your running frequency requires considering your goals, life schedule, running experience and motivation.

The uncertainty of racing makes it hard to plan 4–6 months out. Take heart, 8–10 weeks might be a better marathon buildup.

A simple test for new racers to predict their performance, set appropriate goals and plan their paces in training and racing.

3 Variations on the monster walk: an easy and effective way to strengthen the glute medius and add stability to your stride.

In this excerpt from "Kicksology," Brian Metzler takes an in-depth look to try and find the culprit behind the prevalence of injuries in runners.

With most marathons canceled, Miller had to organize his own race to run a sub-3-hour marathon in the 2020s, his sixth decade under the mark.

You don’t always need to add reps or sets to get a harder workout. Challenging your body to fight instability will make an exercise harder and offer some variety to your workout.

No matter how experienced you are with swimming as cross-training, you can always get better—and these workouts can help.

Follow these tips if your running is stuck in a rut.

Those who persist and succeed in the sport always say they weren't that good—but they got better.

Having balanced shoulder muscles sets the foundation for maintaining impeccable running posture.

A parent’s guide to the best ways to help your cross country runner succeed and enjoy the sport.

Every runner’s strength program should include a version of the deadlift. Here’s how to do them safely and effectively.

From wildfires to car traffic, all runners should be aware of the air quality before working up a sweat.

3 Keys to finding enjoyment and satisfaction in alternative activities.

How visceral sensitivity can be an underappreciated cause of runners’ gut issues.

A training week doesn't need to be 7 days. Here are some variations on how to schedule your training to get in all your workouts and enough recovery.

Here's how trail runners can outsmart the dog days of summer and stay safe during a heat wave.

A solid run up one big hill can boost both speed and strength.

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