How to Train for a Sub-4 Hour Marathon
A four-hour marathon is one of the most popular running goals. Some runners chase this goal for years, and many wait to run their first
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No-nonsense, evidence-based running tips
Heat Acclimation Strategies for Summer Races
While late spring and early autumn are the most popular seasons for racing, summer races do occur. More ultra and trail races occur in summer,
How to Set a Goal 5K Race Pace (Plus 5K Pace Chart)
In the 5K, seconds matter. The difference of 10 seconds per mile (or approximately 6 seconds per kilometer) makes a significant difference in your finish
Whole Food Running Fuel: Gel Alternatives for Marathons and Ultras
Sports nutrition products are wonderful. They are convenient and easy to eat in a race situation. Gels and chews are specifically formulated to be easy to
How to Run Strides: What You Need to Know
Most runners are in pursuit of some improvement: running faster, improving their form, and reducing injury risk. While there are no magic bullets, there are
How to Best Adjust your Training for Running in the Heat
Summer running can be an exciting time: more daylight hours, the start of fall race training, and finally not having to wear several layers on
Team Norris Athlete Racing Winter/Spring 2023!
From January to May 2023, dozens of Team Norris athletes raced! Each of these athletes trained hard and took a chance on themselves on race
Safe and Research-Supported Supplements for Runners
Supplements are popular amongst runners. We all want that magic pill that will give us that ultimate performance advantage. Unfortunately, that does not exist. No
Pre-Workout for Running: Is it Necessary?
Pre-workout supplements are all the rage. You have likely seen them on social media or when you shop for sports nutrition. Or, maybe your gym
How to Pick the Best Marathon Running Shoes – For You
Over the past few years, running shoe technology has boomed. Marathon running shoes are now faster and more comfortable than ever. With the boom in
Does Creatine Help Runners?
Runners are often looking for the latest and greatest supplement. In 2023, the trendiest supplement – and the one I get many questions about –
Best Running Podcasts (2023)
In our current technological age, running is as mainstream as it has ever been. I remember even just a dozen years ago, when I started
How to Avoid Bonking and Hitting the Marathon Wall
Hitting the wall in the marathon is an unpleasant yet common experience. You are cruising along, until around mile 18-21. Suddenly, you feel as if
How to Run a Sub 2 Hour Half Marathon
One of the most common running goals I hear as a coach is the sub-2 hour half marathon. Breaking two hours in the half marathon
The Art and Science of the Recovery Run
The term “recovery run” frequently appears in training plans, often with differing means. Is it an easy run or something different? Does a recovery run
The How and Why of a Tempo Run
Whether you run the 5K or the marathon, you will benefit from this tried-and-true running workout: the tempo run. There are no magic workouts in
Functional Core Exercises for Runners
Core exercises for runners phase in and out of popularity. Sometimes, 20-minute core exercise routines trend on social media. Other times, weight lifting routines with
How Much Does Running Cadence Actually Matter?
One of the most frequently asked questions in run coaching is about cadence. The persistent notion is that there is an ideal running cadence –
How to Breathe While Running
How to breathe while running, like your cadence or running form, can be intuitive or overthought. Many runners just breathe while they run. Others seek
Pilates vs Yoga: Which is Best for Runners?
By now, you likely know that in order to run well, you need to do more than only running. (You also need to run a
How to Run Faster: An Evidence-Based and Effective Approach
A large majority of runners, no matter their ability, share a common goal: they want to run faster. The internet and running books are full
How to Become a Stronger Hill Runner
You don’t need to tell a runner that it’s basic physics that running up a hill will feel harder than running on flat ground. Hills
How Often to Replace Running Shoes
The old rule of thumb was that you should replace your running shoes every 300-500 miles. However, that rule does not apply universally, especially in
How to Build a 10K Training Plan for Intermediate to Advanced Runners
10K races offer a broad appeal for runners. The distance offers a challenge of endurance for novice runners and speed for advanced runners. You can