Training Advice


Use a variety of alternating-pace interval workouts to get the biggest benefit from your tempo runs.

Step away from the scale and embrace these proven ways to improve speed without worrying about weight loss.

Runners aiming for a sixth decade of sub-3-hour marathons all have a favorite test run to probe their readiness and build their confidence.

Practical advice on staying in the game from runners attempting a sixth-straight decade of sub-3:00 marathon finishes.

Researchers in London found even low key marathon training reduced "vascular age" by four years.

Why you should run more miles, and how to do it safely and effectively.

Try this challenging and mentally-engaging multi-pace workout to introduce speed in a time-based, road-friendly format.

Ski mountaineering, or skimo, is a proven way to enjoy the snowy months while building strength and fitness.

Vitamin D is critical for health and performance, but it's harder to maintain adequate levels than you may think, especially during winter's short days.

A recently-released study confirms that there's no reason to suffer the discomfort of ice baths if your goal is recovery, as they reduce your body's ability to repair and build muscle.

Build Strength, Speed, Agility, and Stamina now, during the off season, to be ready for the demands of track come spring.

Everett Hackett is looking for a last-minute Olympic Trials qualifier, bringing new shoes and new training approaches to the California International Marathon.

This fun, easy method for recording how each workout feels can help you track training patterns, avoid overtraining, and reach your peak.

After months of training and 26.2 miles of racing, recovery should be your key concern.

What you need to focus on when you don't have a race looming depends upon your goals, your history and your weaknesses.

A fun plan to build the essential mobility, strength, control and power you need to be a better runner next racing season.

9 training principles and one key race strategy led to his breakthrough marathon—and can work for you.

Stable strength exercises and unstable ones both have powerful benefits for running. Here's why and how to include both in your strength workouts.

Periodization—planning phases of your training—can take different forms, but follows universal rules that will help you get the most from your training.

Revising the traditional long run with a focus on intensity will get you to the finish line faster—but you need to be creative and careful.

When you're going long and easy, running slower produces all of the benefits, and leaves you fresh for the training week to come.

Strength and mobility exercises to help you maximize your posture, improve your arm swing, and to run taller, more balanced and more economically.

How Dathan Ritzenhein coached Parker Stinson to a 2:10 PR at the Chicago Marathon and what you can learn from it.

If our brain gets worried that we’re running too hard, it shuts down muscle fibers. Here's how to reengage your mind and muscles.

Runners have unique experiences and problems. You may relate to a few of these...

Alter your mindset to approach the recovery period before your marathon with enthusiasm, not fear.

Becky Wade, 2:30 marathoner, details a week of her training as she overcomes a training setback and finishes her build-up strong.

Minimize injury risk and improve your power with these hamstring exercises.

Don’t ignore speed during marathon training if, like Dathan Ritzenhein, late-race hamstring cramps are your nemesis.

Don't stretch sore hamstrings. Here’s what you should do instead.

A new study shows that even 70 year-olds can build muscles quite effectively, regardless of how much (or how little) you have done before.

Five days in, with hundreds of miles more to go, Jameson and Danielle confront their biggest challenges yet while facing down doubt, pain, and the wilderness of Oregon.

Follow in the footsteps of the first week as two friends set out to set the Fastest Known Time for the Oregon Pacific Crest Trail, despite weather, bugs, late nights and hundreds of miles to go.

The "Couch Stretch" can reduce pains from your feet to your back, plus improve performance.

An epic story about a quest, friendship, choices, exhaustion, empowerment, persistence and possibility.

Coaches rightfully frown on runners doing extra work outside of practice, but this complementary training will take you to new heights in workouts and races.

Five top coaches tell the one most important piece of wisdom that informs their training approach—and can improve your running.

Even the best have ups and downs during the heart of marathon training. Sometimes you need to drop out of a workout, sometimes it flows—sometimes in the same week.

A new study presents the best strategies to reduce glycogen depletion, low blood sugar, dehydration, central fatigue, muscle damage, and heat illness in hot weather.

When does the quest for every second become a distraction that threatens the fundamentals and the calm confidence needed for success?

Lindsay Flanagan, 2:28 marathoner who was seventh in Chicago this fall, details every mile of her training from September 2–8, 2019.

Choosing the best footwear for your Achilles requires balancing protection and strengthening.

Instability puts strain on your Achilles tendon. Train your body to support your stride from the feet up.

Use this modified eccentric exercise to strengthen the front of your Achilles and defeat this hard-to-treat injury.

If you really want to alter your gait, it’s going to take work—but a new study shows it eventually gets better.

Runners at any age can get speedier by adding intensity to their training—with care. Top masters runners and coaches tell how.

Don’t use a poor race result as a weapon to beat yourself up. Use it as a tool to get stronger.

One simple drill to assess your posture, plus seven exercises to remove restrictions and build key strengths.

Leavenworth, Washington offers a European getaway for trail runners without crossing the Atlantic.

The rest you take between repeats is as significant as the fast portions of an interval workout. Modifying the length and speed of your recoveries provides infinite training options.

Recovery runs actually don't help you recover—but they're still worth doing for their training benefits.

Improve your hip and glute strength to rid yourself of this annoying injury.

New studies show the effects of mouth-sensing may trigger neurological responses that can help improve performance, keep you cool or avoid cramps.

Get stronger with these five simple strength-training maneuvers from coach Jeff Horowitz.

A trail running adventure over three Colorado mountains becomes a pilgrimage of redemption, elation, struggle, grit and pure delight.

Get more from your gym time by lifting for strength and advancing to harder and more advanced exercises—plus enjoy the work more as you see your strength grow.

Olympian Dathan Ritzenhein details the pre- and post-run exercises, drills and stretching routines he uses to stay healthy and maximize performance.

4 ways every runner can benefit from supplementing their road miles with time training in the water.

A new study reveals that rising temperatures are having a real impact on marathon times.

Pro ultra-runners provide five keys to help you make the jump to going long.

Changing the Way We Handle Adversity

Pete Magill gets scientific about sex, and explains the strategies that support his enduring love of running.

The big toe creates the majority of foot stability and is critical in push-off. Improve its activation, strength and mobility to run more effectively and avoid injury.

Danny Mackey, Head Coach of the Brooks Beasts, details the tough hill workout they use sparingly to build strength, speed and improve form.

Low-glycogen long runs produce greater fat burning, more muscle fiber recruitment, a boost to the aerobic system, and a lot of mental toughness.

Masters champion and coach Pete Magill explains the nuances of long run recovery, plus when you should start doing speedwork as a beginner or running returnee.

A new study indicates that increasing your cadence from 170 to 180/minute can improve your efficiency and performance potential.

Scott Fauble and coach Ben Rosario share details and insights from a week of training early in the season leading to a 7th-place, 2:12:28 finish at the 2018 New York City Marathon.

Mileage increases should be based on how you respond to them, not on an arbitrary number that is often too much or too little.

A new study shows the inflammation-reducing supplement might benefit the heart as well as joints.

Recruiting every muscle fiber is important to running success—regardless of your race distance. Here are three max-effort options you can add to your training today.

Training for maximum velocity is essential to run your best. These four key exercises will improve your power and speed.

The base phase of marathon training is crucial in setting the stage for the rest of your training weeks. Here are the key elements.

Seriously. Here are 3 proven ways to increase running strength — and speed, economy, power and injury resistance — without lifting a single weight.

Regularly crashing and slowing at the end of long runs is not normal, and can be dangerous.

Optimal training requires adapting to how well you've recovered, your life schedule, how you feel on the run, and your runner type.

Race stories do more than entertain—they help assess what went well, what went wrong and what you can do better.

Plus: How heat training differs from altitude—and how to maximize its effects.

Olympian and coach Dathan Ritzenhein shares three progressively-faster workouts that will build the speed and focus you need to run your best 5K.

What it’s like to prep for Western States 100-Mile Endurance Run—the Super Bowl of ultras—as a regular Joe (or Jason or Rachel).

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