Training Advice


A new study confirms that outdoor exercise is good for you, and quantifies how much you need.

Ben Rosario, coach of the NAZ Elite, details the 2-hill loop they use to build aerobic strength, power, stamina, and efficient downhill technique.

The ideas you hold most strongly may be holding you back. Top runners and coaches share changes that led to success.

The country’s top high school runners share their favorite workouts for you to try.

Young champions remind us how running goals are the most powerful key to success.

Improve your stability, strength and running stride by doing a wide variety of single-leg squats.

A runner and coach tells how he took his marathon from 2:40 to 2:19—and provides specific training changes that can maximize your next marathon.

Masters runner Pete feels your pain, and coach Magill gives sage advice on dealing with achilles injuries and treating recovered stress fractures.

Young streakers share how they reached the streaking milestones of passing one year and earning their 1,000-day comma—and what it has done for them.

The no-excuses motivation of run streaking may be just what you need to up your running game.

Maximize your long runs by adding progressive surges, a training secret from the legendary coach of Bill Rodgers and the Greater Boston Track Club.

Olympian Dathan Ritzenhein shares the training patterns he uses to maximize long runs during every phase of the training year.

In the Hansons' system, tempo runs are designed to internalize marathon pace, one of the most difficult training components for runners to learn.

Lindsay Flanagan details the hilly long runs she did to build the strength and speed that got her 9th at Boston.

Focusing on your arm swing is a quick and effective way to improve your stride.

After training your endurance for a marathon or half, switch your focus to speed—to rebuild well-rounded fitness and take your next training cycle to new heights.

Five ways to fight aging and run faster for more years.

Top American marathoners share what they do after a big race so they can come back refreshed and enthusiastic for the next season.

Problems in the feet often stem from structures farther up the chain. Here's how to strengthen those structures.

Size does matter, it seems, but neither short feet nor flat arches doom you to the back of the pack.

Most of us are not going to do 110-mile weeks, but we can learn from elite examples and apply the same principles to become our best.

Throw “tapering” out of your vocabulary and peak for your next marathon by carefully tweaking volume and intensity.

Don't blame your genes for your running injury history, blame your training plan. Five ways to stop training like an idiot—and start staying healthy.

Taking quicker steps is one of the few proven ways to reduce running stress and save your knees.

This long, gradual ascent up Skytop mountain in New Paltz, New York provides a steady, relentless training effect, as well as inspiring scenery.

Marathon training rarely goes as planned. Don't panic. Use your taper to get to the start line as ready as you can be on that day.

To run your fastest 5K you need to develop your endurance, muscles and race-specific speed. We'll show you how.

Six keys to minimizing impact and maximizing speed on the downhills.

Lindsay Flanagan, 2:29 American marathoner, details every mile of her Boston Marathon training from March 25-31, 2019.

Becky Wade, 2:30 marathoner, details exactly what she ate during a week in the heart of marathon training.

The benefits of running go far beyond health and fitness. Scientific advances may replicate the physical benefits, but running gives us much more; it makes us better people.

Weight-lifting routines you should add to your training to get fast, and some to avoid.

Olympian Jared Ward details every mile of his Boston Marathon training from March 11-17, 2019.

Adding the stress of a depleted morning run after an afternoon interval workout can boost aerobic capacity.

Get these four training pillars right to keep your marathon plans from falling down.

You can run a good marathon off a low-volume, high-intensity training program, but to reach your full potential, you have to have it all: volume and intensity.

Minnesota coach Dennis Barker gets creative on a crescendoing hill with a curve, marked 100m segments, and snow-melting southern exposure.

4 Exercises to build a strong and stable foot, improve foot control and reduce shin pain.

Dathan Ritzenhein shows how strength training for running needs to be strategic, individualized and modified over time.

One of the simplest—and most effective—paths to preventing running injuries is to sandwich each run with targeted exercises.

Record-breaking serial racer Michael Wardian builds running stamina on an aggressive hill right outside the door of his suburban home.

The flu is a serious illness. Take the time to recover, or you may miss a lot more running.

Plyometrics build running power and efficiency, but they are intense. Here's how to begin safely.

Pete Magill explains how it is easy to be tough when you run smart and hurt less than everyone around you.

Downhill running takes a toll on the body, but you can train your body to better handle the load—and snag that PR.

Mouth breathing is more effective at getting in oxygen, but nose breathing can be beneficial at times.

Olympian Dathan Ritzenhein details every mile of his Boston Marathon training from February 18–24, 2019.

Your longest run during marathon training depends on your history, strengths, preferences, how fast you run, and what else you do during the week.

Answer these questions before you begin a marathon training program, to see if you're ready and to help you select an appropriate plan.

Running up Heartbreak Hill builds strength and speed at the same time for the elite athletes of the New Balance Track Club.

Keflezighi talks about his career and his new book, which offers 26 takeaways for running 26.2 miles.

These static exercises target key muscles and prepare you safely for dynamic, explosive moves and better running.

Adopting a longer and more flexible training schedule can maximize each workout and reduce the risk of running injury.

Trust your body, your mind and your training over the data from specific workouts.

Enjoy running for a lifetime by cultivating flexibility, friends, persistence and appreciation.

We examine the benefits and science of infrared saunas, cryotherapy and float tanks.

An alternative to traditional tempo runs, over/under intervals provide a fun, effective workout on the roads or treadmill.

Why, and how, you should pamper and strengthen your feet.

Use the following three workouts as inspiration to burn a little rubber this winter and improve your speed, stamina and strength.

How explosive plyometrics will make you a faster runner, and nine exercises to build your bounce

Ready to achieve your next marathon goal? Not until you’ve done this workout.

More than half of all athletes will overdo it at least once in their running career. Use these tips to recognize subtle signs that you're approaching overtraining.

Target the hip abductors with these exercises to improve your stride, prevent injury and increase your running performance

Conventional wisdom about running contains a lot of falsehoods. This is the truth behind the top 10 running myths.

Studies show jumping in the pool may be more effective than rest to help you bounce back between running workouts

Add these bread-and-butter interval workouts to your running repertoire to boost speed and endurance.

The 10K doesn't just take endurance, it also takes speed. Here's how to prepare yourself.

Two simple exercises to strengthen the feet while stretching and mobilizing the plantar fascia and surrounding tissues

The average competitive runner runs 35.5 miles per week. Is that enough? Hint: Probably not.

A six-week guide to workouts that build the specific strengths and skills you need to crush your next 5K or 10K

The goal of endurance training should be to improve the ability to clear lactate from the blood. Here's how.

Your knee pain likely stems from weakness farther up the chain. Here's how to strengthen your hips, improve your stride, and save your knees.

The pros and cons of doing speed work on the track and on the road, and why you should mix in some of each

Four types of track interval workouts, their benefits, and how to optimally incorporate them into your training

Cultivate these characteristics to reliably perform your best regardless of the situation

Rowing works a lot more than just your arms—it also targets the glutes, hamstrings, quads, core, back, and shoulders, making it an excellent full-body cross-training option for runners.

Use these tips to make it easier to roll out of bed the morning after a hard workout

Some experts advocate quality over quantity. Others say the opposite. Who’s right?

Research says heel striking might not be as dangerous as we've been made to think

Here's what to ask your doctor about the pros and cons of antidepressants—and what to know about seeking treatment as a runner.

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