Running 101


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.

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

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

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

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

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.

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

3 Keys to finding enjoyment and satisfaction in alternative activities.

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.

Maximize your results by effectively managing your training stress and frequency.

Five reasons trying to reach a "racing weight" is counterproductive.

3 Ways for "slow" distance runners to comfortably incorporate max speedwork into our running.

Want a quick, safe way to run faster? Increase your cadence to build efficient speed.

Want to personalize each workout to be the best one for you on that day? Ditch the recipe and learn to season to taste.

Science and experience says we may be overthinking workouts.

Mileage isn't a training plan, just the sum of the workouts you need to train for your goal race. Here's how to figure out what you need.

A former elite provides 7 keys to successfully running hard when you're old, based on his experience of staging a comeback at 80.

How keeping a training diary will help you become a better runner and find more satisfaction in your running.

Answers to the FAQs runners (and their parents) have been searching for.

A deconstruction of the myth of "falling forward," and the physics behind how to actually create a fast, efficient stride.

Identifying what primarily pushes you can help you learn strengths and weakness as a runner and racer.

Expert tips to break out of a running rut and let your body discover a more efficient stride.

Thorough advice on why runners need resistance training, how much you should do, and how to fit it into your running schedule

Tips for reaching your potential while juggling everything.

On taking it one step at a time to develop your inner champion.

Two easy arm swing stretches to waken your shoulders after hours hunched over computers and phones.

When should you think about stride rate and should you try to change it?

Speed-work spokesman Pete Magill explains why sprints, strength, and agility are just as crucial in distance running as they are in field sports.

Heading out into the dark can be daunting, but follow these strategies and you’ll soon be comfortable.

8 Tips to make running in the dark safe and enjoyable.

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

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

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

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

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

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

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

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

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

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.

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.

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.

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.

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

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.

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.

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

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.

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

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

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

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

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

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

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

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...

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.

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

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

Changing the Way We Handle Adversity

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

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

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