Running 101


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.

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

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

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.

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

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.

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.

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

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.

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

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

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

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.

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

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

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

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

The strongest muscles in the world won't help if they're not activating properly during the running stride

How runners can optimize their time and training during a short-term trip to altitude

Hal Koerner's guide to running your first 50K, including key intensity workouts and a 16-week training plan

These tricks for running will get you out the door faster, keep you comfortable, and make training more convenient and consistent

Breathing techniques can help you maintain better focus, control your effort, and channel anxiety into positive energy

Whether you want to PR or just finish, this training plan can help you jump from a 5K to a 5-miler. Here's how to choose the proper effort.

Six lessons in perspective and attitude running has taught me

Ten motivational tips to get you out on the road or trail on days you just don't feel like running

Sometimes life commitments cause us to miss a run—or weeks worth of runs.

Coach Jason Koop explains that success at running an ultramarathon isn't about being fast, it's about preventing failures.

Runners who have it all together follow these simple and effective habits to become faster, healthier and happier

Everything you need to know about running safely and training effectively when summer temperatures spike

A progressive approach for transitioning to continuous runs

These Indigenous runners employ a simple but effective approach to running long distances.

Adding anaerobic training—sprints, plyometrics, and weightlifting—to your regimen will increase speed, power, and running economy

Increase your mileage aggressively or conservatively depending on the situation.

Do we really need special diets in order to increase our performance? As it turns out, best runners in the world eat remarkably similar to everyone else in their culture.

From bandit to taper, here are some words every runner needs to know

Avoid falling into the trap of going medium-hard all the time.

Learn how to specifically target different muscle fiber types in your training.

Studies show less flexible runners are more economical, but there are other reasons to stretch

Expert advice on finding the morning run fueling routine that works for you

The easiest way to monitor your pace and effort has been around for decades—and it doesn't require any gadgets.

Thinking of tackling America's fastest-growing race distance? These tips will help make your half marathon experience great.

Not long, but you can maintain your fitness level with minimal workouts.

Every woman is different, but the phases of the monthly cycle are all similar—here's how they affect your running

The pros and cons of training by time or training by distance

Avoid these errors and you will be well on your way toward getting the most out of your heart-rate monitor

A relaxed, athletic balance is crucial to good running form. Here's why and how to improve yours.