There is a reason long-distance running is considered the gold standard for cardiovascular conditioning. Training for half marathons, marathons, or ultra-distances fundamentally remakes your heart, blood vessels, and metabolic health. However, while distance running builds a remarkably efficient cardiac engine, assumption of immunity can be a dangerous blind spot. Understanding both the physiological benefits and the underlying variables you shouldn't ignore is key to long-te

Every endurance runner fears "bonking"—the dreaded moment your body runs out of fuel and feels like moving through wet cement. To avoid hitting the wall, we stuff our pockets with energy gels, load our belts with high-sodium tabs, and chug water at every aid station. While dehydration and fuel depletion are real risks, overfueling and overhydrating can be just as dangerous—and far more uncomfortable. When you flood your digestive tract and bloodstream with more water, mineral

In the world of running, the final weeks leading up to a race are crucial. You've put in the miles, endured the tough workouts, and now it's time to refine your strategy. A key concept to grasp is the you can still gain fitness up to 10 days before your race. However, after that point, your body needs to recover and adapt, so additional hard workouts are more likely to be detrimental. You’re standing 10 days before race day , wondering: “Can I still get fitter?” Great questi

Every time your foot hits the ground, your body absorbs force. Not a little. Not casually. A lot. Whether you're cruising through an easy five miles or hammering a tempo session, each step produces ground reaction forces that can reach 2–3 times your body weight . Over the course of a run, that’s thousands of loading cycles your muscles, tendons, bones, and fascia must manage. And here’s the thing: impact isn’t the enemy. Mismanaged force is. What Is Ground Contact Force? Whe

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

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

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.

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...

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

Stay active and motivated during the chilly months with these essential winter running tips!

So once the race is finished, the mentals are also drained. That leaves the body in a state of deficit in all the important areas.

Understanding Blood Lactate Testing, Lactate Threshold, and How Do Super Shoes Effect Results?

Understanding Blood Lactate Testing and Lactate Threshold

Last year I ran Pikes Peak Marathon a half marathon up a 14,000 foot peak in Colorado that gains over 7,000 feet, then a half marathon...