Running 101

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

Ten self-assessments every runner should be able to pass, plus the exercises that will get you there and make you a more resilient runner

How much mileage should you be running? Two top coaches share helpful ways to think about the volume question so that you can find your optimal mileage number.

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

Reaching for a new level will leave you feeling sore and blah—until the day darkness turns to dancing

How to train your proprioception to more effectively control body movements and improve power, speed, agility, and durability

Follow our 12-week, effort-based plans to achieve your half-marathon goals and have a great race experience

An experienced physician and marathoner answers questions you’re embarrassed to ask about running and sex

Don’t be confused by the diversity of running workouts. Learn the training zones they fit into, what type of fitness each zone builds, and how each feels.

Even those running less get faster in races when abiding by this golden ratio of training intensity.

Three pro tips to restore your childlike joy of running fast and make speedwork more enjoyable and effective

Aerobic capacity, not speed, is usually the limiting factor in how fast you can race, even for a distance as short as the 5K.

Tips and examples on how to optimally schedule your runs throughout the week

Take a cue from the pros and add a few mobility and strength exercises each day to prevent injury and run better.

A guide to help college students navigate the NIL sponsorships and NCAA ruling maze.

Taking walk breaks during your runs is a proven method to go farther with less risk, whether you’re a beginner or an elite runner.

The most disciplined runners know how to not to always do the max. Here's how to nurture one of the skills that can separate those who achieve long-term success from those whose careers are often plagued by injury. 

Avoiding premature peaking requires a strategic, patient, long-term view that builds over months and seasons.  

Author Susan Lacke confesses to the social anxiety of joining a group run, and why it is worth overcoming the fear.

The first Olympic marathon was won by a runner with no coach, no training schedule, no gym, no special diet—only a lifetime of logging 16 miles a day delivering water.

Speedwork need not be a mystery — here are all the basic types of speed workouts and how to add them to your training to become a faster runner.

Start training now to run your fastest 5K in 10 weeks! Our downloadable plan details every day's workout toward your 5K PR.

A great running stride isn’t learned by focusing on your footstrike or cadence, it develops as you improve your body’s strength and mobility.

Elite runners from four infernos share 8 tips on staying tough and training smart in hot and humid weather conditions.

Runners make a mistake when they base all their training on the length of a target race: here's what you need to be your best at every distance.

Intuitive eating has been found to be associated with a plethora of positive health benefits. Here's how to combine mind-based knowledge and body-based knowledge to make it work for you as a runner.

Free-flowing, feel-based long runs still have a place in structured training plans.

Training for the mile will make you a better runner at every distance. Racing the mile will take you to places you've never been before. Here's how to do both, plus advice from Olympic mile medalist Leo Manzano.

Runners often define themselves by their personal records, but PRs rarely answer the most important question: How good are you, really?

In Episode 13 of the Endurance Podcast, host Ian Sharman talks with elite athlete and trainer Renee Metivier about the best types of strength training for runners and how to fit strength work into your training plan.

Coach Carl talks through what to do in the days leading up to a race, and explains race-day strategies.

Your training as a runner extends far deeper than the workouts you do. The best athletes think about every aspect of their lifestyles (even the oatmeal).

6 Keys to be ready for a great championship season of outdoor track, from training to tactics.

Coach Carl explains how to combine all the training elements for the 5K into an effective plan.

Three things you should, and two things you should not emulate from your favorite professional runner’s social feed.

Coach Carl explains the critical importance of VO2 Max training for the 5K, and introduces "hammer" workouts you can use to maximize your race readiness.

What is plyometric training and how can it benefit you?

Coach Carl explains why you need to improve your lactate threshold and how to target it with creative 5K-specific workouts.

Regardless what happens to your season, or what program you’re in, you can get better focusing on these two training elements and one key mindset.

What percentage of your running volume can you replace with other types of exercise and not have to adjust your goals?

Gone are the days of simple lifts with lots of reps. Today's weight training is about complex and integrative strength exercises.

Coach Carl explains the importance of neuromuscular training for the 5K and how to easily integrate it into your runs.

Camille Herron and Nate Jenkins dish on how to avoid injury and stay energized while maxing out your miles.

Despite what you may have heard, you do not need mega-mile weeks to thrive as a runner. Three elites offer advice on how to run your best with less volume.

In the first of 6 episodes on the 5K, Coach Carl explains why now is the perfect time to target the 5K and how it will benefit your future goals.

Secrets of long-term excellence as a runner, from Nick Willis, Deena Kastor, and others who might qualify for an Elite Longevity Hall of Fame.

Finding your path is more than a cliché: It can help you reach your potential. Discover what purpose looks like and how to find yours.

5 reasons why you may want to try incorporating a pre-bedtime protein snack to aid your running performance and recovery.

Key workouts and training strategies that helped Nick Willis run a sub-4:00 mile 19 years in a row, Steve Spence sub-5:00 for 43 years, and Harry Nolan sub-6:00 for 57 years.

8 exercises that will get your body ready to roll for a treadmill workout.

Why it’s better to structure your training around the past, not what you hope to someday achieve.

5 training situations when it’s best to hit the treadmill, and a few pro tips on how to make it successful and fun.

How increasing the variety of gears you use in speed workouts can make you faster.

Know that you could have gone farther or faster (or both).

Don’t charge straight up the mileage mountain: Why you should alternate increases with plateaus and step-backs.

Why enjoyment is key to achieving your goals, and three strategies for making your training more fun.

Discover and foster goals that spark passion, excitement, and daily enjoyment through these science-backed mindfulness strategies.

A former elite competitor who keeps reviving his running — even at 81 with two artificial knees — provides guidelines for goals when returning from setbacks.

3 Steps to make each run more meaningful and build mental skills while you train your body.

There’s more to running life than PRs and finishing placements. It’s time to chase a new goal.

Why and how to set and achieve weekly process goals that get you to your performance goals.

When Plan A goes out the window, knowing the ultra-realistic goal you can control will help you find Plan B and keep you on the road to success.

5 Reasons to run outside all winter — and get stronger, tougher, faster, healthier and happier.

How to make the best of a bad situation, whether in training, competition, or life.

Elite runners from bone-chilling locations share 7 tips for surviving and thriving through the cold winter months.

Top runners have a forward lean because they are fast, not because they try to lean forward. Here’s how to develop your lean effectively.

Don’t let doubts about being a “real runner” scare you off — a running store is your friend to help you run better and more enjoyably.

"Should I Push or Should I Back Off?" – the Answer is Inside You.

Masters, more than younger runners, need to pay attention to what risks each workout brings and optimize the rewards of strategic hard training.

Want to train at the right intensity? The simple talk test is proven to be as accurate as new technologies.

A good working knowledge of your anatomy can help you dial in your workouts.

Lactate threshold is one of the best measures of running fitness, and most useful for planning your training. Here's how to discover your lactate threshold without a lab.

This simple, pre-run lunge matrix gets your brain, muscles, connective tissue and joints talking to one another, and will make you a stronger, more durable runner.

The long run is the status symbol of marathon training, but much of the existing advice on running long is misguided. Luke Humphrey breaks down just how far you should go.

4 Life lessons all of us should be reminded of emerge when seventh-graders tackle a new running challenge.

There's never a bad time to run, but mid-day runs are easiest and have unique pleasures — in one runner's opinion.

Steady pacing is proven to be the most effective strategy in long races, so why is it so hard to achieve? Plus: The keys to mastering pacing.

Everything you need to know about how to eat for a successful and enjoyable cross country season.

By measuring biomechanical stress, you may be able to reduce injuries and improve training and racing, says a new paper.

How to distinguish between fatigue and boredom, and ideas for restoring your mojo.