Training Advice


3 Tips to ensure you squat safely and target the right muscles.

Exercise physiologist Shawn Bearden discusses pacing, training zones, the importance of judging effort and other aspects of his research into marathon and ultra running.

2 More reasons why every runner should hit the trails regularly, now more than ever.

New research sheds light on the variables that determine when a trail or mountain runner should switch from running to walking uphill.

Here’s how to be the best environmental steward possible when running during a global pandemic and after.

Tommy Hughes ran a world age-record last October. Here are his 12 keys to marathon success

Hone your ability to judge running effort and extend yourself a bit more with each interval in this elite-proven workout.

3 Strategies for enhancing your at-home strength workouts to become a more powerful runner.

Why it's best to wait for the off-season to give blood.

Flanagan, a 2:28-marathoner, details a week of workouts during her pandemic-era base training.

Alternating running and walking is nothing to be ashamed of—it's a great way to build fitness and prevent injury.

Become a fitter, faster and more confident runner by adding these speed workouts with this simple 8-week plan.

Learning how to fuel before, during and after runs will keep you healthy and lead to enhanced performances.

Here’s what you need to know to adjust your training and stay safe.

Perfect this key exercise to activate and strengthen essential running muscles on your backside.

With no races or practice sessions to motivate us, try this method to strengthen your mind-body connection and keep running fresh.

9 keys for new runners to make your running more enjoyable, more effective, and more sustainable.

Your first 10K is within reach! Here's how to prepare.

If you only have a few minutes a week for strength work, do these exercises to improve running economy and reduce injuries.

If you are a new runner, here is how to know you're running at the right pace.

Making your fartlek workouts more flexible can be surprisingly effective.

The secrets of tempo runs, one of running’s most important (but poorest defined) workouts.

Why running can make you want to hurl and how to prevent run-related nausea.

If you want to process more carbs in on the run, get your body used to the load.

Why running causes diarrhea and strategies to avoid mid-run pit stops.

Are probiotics worth the hype? Here’s how they can help boost your training by improving your gut and immunity, and what to look for when shopping for them.

Tips for communicating with your coach in the age of physical distancing.

5 challenging core and glute exercises you can do at home using common household items.

With a return to racing nowhere in sight, a coach suggests ways to keep your running on a long-term upward trajectory.

Load, not rest, is often the best path toward recovery when it comes to treating tendinopathy.

Find and fill your training plate with the wide variety of hill flavors.

The coaches of the U.S. Olympic Marathon Team runners are unusually diverse, but they all know how to get a runner in peak marathon shape. Here’s how they did it.

Hills build endurance, improve top-end speed and enhance VO2 Max while helping to keep you injury-free.

How to use early-season hills as a foundation for speed and the best way to transition to later-season speed workouts

Three types of hill workouts you can do today to start seeing improvement in all aspects of your running.

Build strong, stable hips to avoid injury, stay tall and balanced, spend less time on the ground and propel yourself forward powerfully.

Spoiler alert! Those incessant emails offering the secret sauce or supplement for 100% strength immunity are 100% false. Time to rely upon science-based, expert-approved foods and supplements that actually work to support your immune system.

How to become a better runner even when track (and everything else) is canceled.

A week from the heart of Lelisa Desisa’s marathon training reveals the work that has taken him to the podium in Boston, New York and Doha.

Running can give you a longer life, better sleep, improved immunity, mood and more—it’s even good for your knees and lower back.

A treadmill-specific workout, this tempo run variation builds strength, reduces impact and keeps it interesting.

Runner's knee, the most common running injury, is not what you might think it is. New understanding changes how you treat it.

A quick stretch and exercise to release runner's knee pain and start improving your knee health.

Six dynamic exercises that build side-to-side strength to improve performance and resist injuries.

Off-season training gets you to the starting line—of a more advanced training plan that will take you to new heights.

Brisk walking—especially uphill, with a pack—may be your path to injury-resistant hamstrings.

Three tips to prepare for your best competitive spring season.

Speed work will raise your aerobic capacity, but to improve performance, you need every piece of the fitness puzzle.

Riley, toughened on 120-mile weeks and 18-mile progression runs in Boulder, kept telling himself during the Trials, "There's no next time."

Pushing into a new level of training will leave you feeling sore and blah—until the day your body catches up and darkness turns to dancing.

After giving up his treadmill aversion, this runner used these tactics to train for a 2:13 marathon PR.

Four keys to interpreting and adapting elite training plans to fit your experience and ability.

NCAA DII Grand Valley State University is dominant in their division and produced a disproportionate number of runners going to Atlanta. Here’s how.

An easy, common-sense approach to finding your max heart rate without a laboratory stress test.

Muscle cramps are a runner's nightmare. Here's why they happen and how you can train to avoid them.

Running camps are a boon for high schoolers. Here's why, and how to choose the best one for you.

Eight mobility exercises to ensure your joints can move freely for efficient, healthy running.

Fartlek, the Swedish word for "speed play," is funny to say—but this workout is no joke!

We like to think everything will go according to plan, but it rarely does. Why and how to adapt to personal schedules, abilities and obstacles.

Olympic hopeful Becky Wade shares every mile of a week in her training, plus explains how each elements works in her training strategy.

This little-known killer workout simulates the mental and physical stress of a race, and peaks you when you need it.

The simple plank can strengthen your abs to help create an effective, balanced posture—but you need to do it right. Here's how.

High intensity training has been proven to enhance health and running performance alike. Here's why you should go fast as well as long.

Olympic hopeful Matt McDonald shares every mile of a week in his training, plus perspectives on balancing running and doctoral studies.

Olympic marathoner Jared Ward shares every mile, every split of a week in his training, plus his marathon training insights.

Muscle soreness is part of the training process, but what you consume can reduce it.

If distance runners are so strong, why are they so skinny?

Runners face undue, and unhelpful, expectations around weight and eating. Here are tips to combat dangerous disorders and behaviors.

Conventional wisdom on injury from running on hard surfaces like concrete or at fast speeds are typically untrue, but what role do they play?

Why runners get better together: 7 scientifically-proven reasons you should find a training partner or group.

4 reasons why running consistently helps you enjoy every run more, and get injured less often.

A tale of two graphs: consistency and variety in elite and recreational runners' training.

To stay healthy and fast as a master, consider tempering your long runs, but keep hitting the hills and tempo runs.

Speed is not to be underestimated, even for marathoners. Doing speed training first will make you more efficient, so race pace is easier. Here's how:

5 tips for finding, vetting, and getting the most from a running coach.

Tight muscles are rarely the cause of pain; Use these exercises to strengthen your body and solve the source of the problem.

This simple but challenging progression run can be done virtually anywhere and fits into any portion of your training cycle.

Timing training is crucial in young runners' growth cycles, but the most important thing you can do is help them build a love for the sport.

GPS watches and other wearable tech deliver loads of metrics. Here’s what to pay attention to, especially for young runners.

Marathoners who have run sub-3 for 5 decades reflect the high end of human fitness and health, achieved through consistent, lifelong exercise.

Back Next