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Recently I was asked to put together a strength training program for new runners to be featured on self.com Self Magazine’s online publication.
This workout is intended for all the new runners lacing up during the pandemic. No gym required! The same goes for this workout - no gym and no equipment needed!
Read MoreWhat’s the best surface for running on? Well, it depends! The reason we need to consider different surfaces are because they vary significantly in “hardness” which affects 1) the impact to our bodies and 2) the energy loss or return as we run.
Read MoreI’ve been hearing a lot of hate for virtual races lately so I am here today to give them some love!
As race cancellations and postponements continue for all the normal race events, it’s time to focus on the options we do have: virtual races, virtual challenges, or simply training.
Virtual races are not meant to be regular races and it doesn’t make sense to compare a virtual race to a normal race, they are an entirely different and awesome experience.
Read MoreIn the earlier blogs on this topic I wrote about several positive aspects of virtual racing, and Race Day planning is a big positive! With virtual races, we can curate the perfect race day experience for ourselves. Here are some things to consider while planning your race day,
Read MoreA virtual race is an awesome opportunity to take control in an area where the runners almost never have control: the Race Course.
In normal circumstances, I ask every runner I coach to preview their race course as much as possible. That means at minimum, they should check out the course map and elevation profile ahead of time…
Read MoreAs this pandemic stretches on, the list of cancelled race events grows. More runners looking to virtual races to keep motivated. Even those who weren’t interested in virtual races initially are warming to the idea of racing solo, because this is the only option we have right now.
The right mindset is a key factor in setting ourselves up for success in any race, including virtual races.
Thankfully, the pandemic is not permanent, so why not (just for now!) embrace the benefits of this virtual racing season?
Read MoreWe’ve all heard of the tragic murder of Ahmaud Arbery while he was out for a run. Runners around the world came together in solidarity to #RunforMaud. This hate crime started a flood of hashtags and brought the discussion of social justice to the forefront of the running community. Most importantly, the racial disparity in the running community has been exposed.
This is a collection of essays discussing issues of racism, inequality and whiteness in the running community.
Read MoreGood form is one of the hottest - and most confusing topics for runners. So today I want to simplify the conversation and explain two basic tips that will help every runner. These tips are have to do with footstrike and arm carriage.
Read MoreThe first few days of hot humid weather are really challenging for runners. Everything feels bad. We’re sluggish; paces are slower but feel harder than normal.
But those first few days are usually the worst of it. Temps may not drop but our experience improves rather quickly. In fact our bodies begin to adapt to hot weather running within just a few days.
Read MoreJust like that, summer weather is here. The temps are soaring and humidity is up too. Running in the heat is no joke and it’s especially tough in the first few weeks of hot weather. Here are some of my pro tips to surviving the heat as a summer runner.
Adjust Your Expectations
This is the my top hot-weather running tip! And by adjust your expectations I really do mean “LOWER” your expectations! …
Special Guest Contributor Jill Merkel MS, RD, CSSD writes about how to balance your nutrition intake with your training demands.
Read MoreFinishing strong isn’t just for super fit runners, age group winners, or elites.
Finishing strong is a skill, not a talent.
Do you sometimes fade to the finish of your run or workout? Want to work on your finishing speed and strength?
Here are some ways to start practicing in your training runs and workouts.
Read MoreHILLS. Love them or hate them, but don’t deny the training effect!
Hills are one of the most effective ways to improve fitness and power. Running up hills is actually considered resistance (strength) training because it requires more work with every step to move not only forward but also up the hill.
How long do you really need to run in training to prepare well for a marathon? How many miles or km’s is enough?
Opinions range from around 16miles (~26km) up to the full 26.2 (42.2km) and everything in between. But like almost every aspect of training, a long run plan depends on the individual, and there may be several appropriate choices.
Here are some points to help determine what might work best for you:
Read MoreVery often instead of setting goals that are out of reach and dreaming too big, we set the bar too low. We have no idea what we are actually capable of!
Want to find out how fast and how far you can run? You’ll never reach your running potential without these factors all coming together:
Read MoreAs promised, I have put together some specific steps to take after an injury to get back into running.
While navigating the road of return to full strength, remember that the end goal is complete healing. Pain-free running!
The goal is not to ramp up as quickly as possible. We don’t want to waste time during the comeback, but adding a timeline to healing is a recipe for compromise of the end goal: complete healing.
So without further ado, let’s Return To Running!
Read MoreThe most important thing about coming back from an injury is being very specific and clear about the end goal. The end goal should be complete healing. So many runners who are eager to get back out there settle for a level of pain or discomfort that is manageable. This is a huge compromise that will end badly. The goal is never to simply “manage” discomfort, but to fully move past an injury.
Read MoreHow many pair of running shoes does one person really need?
The short answer? 1 pair.
But the running shoe industry goes wide and deep. So many styles, colours and purposes… why stop at 1 pair? Here are a few tips to consider when expanding your shoe wardrobe.
Read MoreThe time for speed work is now.
Speed and endurance are both important for all runners - no exceptions! But blending both in a training schedule can be tricky. Very often speed training is neglected in favour of distance training and more miles.
But right now we’re in a pandemic and there are no races on the schedule and no urgency to hit those big mileage weeks and weekend long runs. It is the perfect time is to focus on speed.
Read MoreRunning has surged in popularity since the coronavirus lockdown began. No gym required, it can easily be done alone, and no need to touch anything! Many people are either getting starting or rediscovering this beautiful and peaceful sport.
But without a proper introduction, running can make a really bad first impression, so here are 3 things beginner runners should know:
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