How Important is Mobility for Runners?
Mobility is a buzzword in the running world – but what does it actually mean? Do the claims hold up that having more mobility will
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the blog
No-nonsense, evidence-based training advice
I have over 10 years of articles on this website – training tips, sport nutrition, strength training for runners, and more. If you have a running question, I’ve got an answer for you!
How to Use the Rate of Perceived Exertion Scale for Running
If you want to improve your performance as a runner, you need both easy runs and hard workouts in your training. In order to do
7 Best Running Gels for Sensitive Stomachs
It’s a dreaded scenario for many runners: you take a gel during your race, and within minutes your stomach revolts. Nausea, vomiting, urgency, and cramping
Do You Run Slower in Cold Weather?
Most runners associate lower temperatures with faster paces. There is no denying that hot weather increases physiological strain and leads to slower running paces. However,
Do You Need a 1 % Incline on a Treadmill?
More than likely, you have heard that you need to have a 1 percent incline on a treadmill to mimic outdoor running. Some runners treat
What to Eat the Night Before a Half Marathon
You spend months training for a half marathon – the last thing you want on race day is to slow down from fatigue or needing
Why Zero-Calorie “Depletion” Runs Aren’t Worth the Hype
Is a depletion run some magical marathon training tool – or are they an outdated and dangerous training technique? Zero-calorie runs cyclically trend in popularity.
How to Build a 12 Week Half Marathon Training Plan
A 12 week half marathon training plan is a common program for intermediate to experienced runners. More than likely, this demographic has a well-established base.
How to Increase Running Mileage Safely
One of the simplest ways to improve as a runner is to run more. When executed smartly, increasing your weekly running mileage will make you
The 17 Best Half Marathons in the U.S. in 2025
The half marathon is the most popular road race distance in the US. Runners come to the 13.1 distance looking to challenge themselves to cover
A Science-Backed Guide to Running and Lifting
Over the past few years, strength training has gained traction amongst runners. When I originally published this article in 2018, strength training was not very
Four Ways to Improve Fatigue Resistance
Why do some runners slow down at a marathon more than others? Two marathoners could have nearly equal fitness (VO2max, lactate threshold, and running economy)
How Long Does it Take to Train for a Half or Marathon?
You signed up for a race – and the next step is to think about training for that race. How long should you train for
A Science-Backed Guide to Post-Marathon Recovery
You just crossed the finish line of your marathon – congrats! As many runners know, the hours and days after a marathon can feel really
Baking Soda & Exercise: Can Sodium Bicarbonate Help Runners?
One of the most effective ergogenic supplements may be in your pantry: baking soda. However, using sodium bicarbonate as a performance aid is not as
How to Get Back Into Running After Injury
Most runners will experience a running-related injury at some point. Most of these injured runners will take the necessary time off from running, whether it’s
What to Do If You DNF When Racing
Quitting a race is never the plan, but it can happen to runners of all abilities. A DNF (did not finish) happens for many reasons.
Peak Week Workouts: How to Use Supercompensation Effect in Race Training
A majority of your workouts should leave something in the tank. After all, workouts are not races! However, there are occasions when a workout should
How Runners Can Overcome Pre-Race Jitters
Even if you are in the best shape of your life, pre-race jitters can derail your race. Race day anxiety can lead to high heart
The Guide to 5K Training for Peak Performance
In the months of extreme weather, half marathons and marathon races can be hard find. The 5K, however, is proliferate regardless of snow or heat.
Do Ketones Improve Running Performance?
Ketones for runners are a trendy new supplement – but do they actually work? In this article, I will dive into the research around ketones
Your Go-to Half Marathon Recovery Guide
When we runners talk about running and racing, we often focus on the active part: training, racing, and so on. But one of the most
How to Prevent Stress Fractures While Running, According to Science
It’s all too common of a tale: a runner starts training for a marathon. Their weekly mileage rapidly doubles, but they feel great for a
Racing Weight: 4 Myths, Debunked
Let’s have an honest discussion today about racing weight. One of my running goals for the California International Marathon is to optimize my nutrition for