From a running coach who has seen a lot of winter runs go sideways. If you’ve ever stepped outside on a cold morning, started running at what should  feel easy, glanced at your watch, and thought, “Why is my heart rate doing THAT?”  — welcome. You’re not broken. Winter just changes the rules. Cold weather doesn’t just make running uncomfortable. It places real demands on your cardiovascular system, and if you train by pace year-round, winter can feel confusing fast. This is w

For decades, the blueprint for endurance success—the intervals, the tapering strategies, and the fueling protocols—has been built on a foundation of data derived almost exclusively from men. If you are a female runner, cyclist, or triathlete, there is a high statistical probability that the training plan you are following was designed for a body that doesn't share your hormonal profile or physiological baseline.

Honestly after last year, I did not think it could get much worse. I missed like the first four months of running, and then finally got around to training in June, but I still pulled it all together for a great Fall racing season, and this year seemed like it was going to be the same except nothing came out of it. There was no good training block, and there were no good races. Actually, there were no races. I only had two small periods when I ran at all, and the first one end

You've just crushed your run! 💪 The finish line is crossed, and that post-run bliss is setting in. But wait! Before you collapse on the...

Written by Lauren The Jungfrau Marathon is held on the first weekend of September in Interlaken, Switzerland. This tough mountain race is...

If you’re passionate about running, you’ve probably heard about free radicals and antioxidants. But what exactly are free radicals, and...

After months and months, I did finally attempt to run, and it was amazing. Just in the first few steps I felt so happy and free.  It was only a like 15 seconds later when I started to feel my shin. Not necessarily bad, but I knew it was there, but I came to do my mile, and I did it.

When I hit the aid station at 3.50mi, the ladies volunteering were legit rays of sunshine. They were so sweet and supportive! They cheered everyone in with a cowbell and hoots and hollers, and every time they reviewed the spread of goodies, and offered to help with whatever we needed. The station itself was super stocked!! Cola, Ginger Ale, Water, Gatorade, pickles, sweet treats, salty treats...and wait for it...SALT POTATOES!!!

Training for a marathon is a thrilling and transformative journey, but it’s not always a smooth ride. Every athlete, no matter how experienced, faces a variety of challenges along the way. The good news is that these obstacles are not insurmountable.

In the world of sports and athletics, performance hinges on numerous factors, from training techniques to nutrition. However, one element often overlooked is sleep. Sleep is not just a recovery tool—it's a performance enhancer.

The world of trail and ultrarunning has witnessed remarkable strides in recent years, with more women participating and excelling in...

This year in running did not start out in the way in which I intended it to, which has now become the new normal, three years running,...

As far as total milage goes for a year, this is one of, if not, my worst since I started caring at running at such a high level. So I...

Running is one of the most accessible forms of exercise, requiring minimal equipment while offering numerous health benefits. Whether...

Endurance athletes, such as marathon runners, cyclists, and triathletes, push their bodies to the limits over extended periods. To perform a

According to a google search burnout is when you “ruin one's health or become completely exhausted through overwork.” If I were to put it in

understanding how your body adapts to running is crucial. These adaptations not only improve your performance but also help prevent running

I do not really know where this idea came from, but once I had it in my head, it was too hard to get out. I wanted to run both the...

Plantar fasciitis is a common issue for runners, yet many do not fully grasp its causes, symptoms, or treatment options. If you’ve ever...

Training for a marathon can be a transformative journey for many, filled with moments of triumph, self-discovery, and plenty of awkward,...