What to Eat Before a Half Marathon
When you run a half marathon, you are running at a relatively moderate intensity for a prolonged period of time. For most runners, half marathon
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No-nonsense, evidence-based running tips
What to Eat Before Running: Your Guide to Pre-Run Snacks
One of the most frequent questions I receive from athletes is about pre-run snacks. Trends of fasted running, fears of GI distress, and early morning
What Runners Need to Know about Static Stretching
Fact or myth: static stretching is essential for runners. The notion of static stretching is ingrained for many runners; however, research and practice indicate that
How to Set Your Marathon Goal Pace (Plus a Marathon Pace Chart)
No matter how many times you run a marathon, the same question arises during training: how fast will I run my marathon? This article explains
Sport-Specific Mobility Stretches for Runners
All athletes – and yes, recreational runners are athletes! – need mobility to perform well. Mobility (sometimes called “dynamic flexibility”) is the range of motion
Should You Cap Your Marathon Long Run at Three Hours?
“No long run should last longer than three hours.” This guideline is popular and prolific on social media. For the 3-3.5 hour marathoner, that’s just
How Do You Approach Running while Pregnant?
If you are reading this article, you probably arrived here by searching for one particular question: how should you approach running while pregnant? Are there
What to Wear Running
The question is simple, but it’s something beginner and experienced runners alike ask: what should I wear for running? What you wear running depends on
How to Warm Up with These Dynamic Stretches Before Running
Should you stretch before a run? It’s a common question – with a nuanced answer, because the answer depends on what type of stretches you
How Much Does VO2max Matter for Runners? (Plus a VO2max Chart)
VO2max is a common term used in the running world – but what exactly does it mean? How much does it matter for you as
Should You Jog or Stand During Recovery Intervals?
“Should I stand or jog in between intervals during speedwork?” This is a common question from runners of all experience levels. Depending on the coach
Resistance Band Workouts for Runners
Resistance band workouts are a go-to resistance training workout for many runners. Resistance bands are popular options for a home gym – cheap, simple to
How to Start Running Again After Time off
At some point, almost every runner takes a break from running. The break may be deliberate and short, such as a recovery week after a
Effective Tips for Running in the Rain
Running is an outdoor sport – which means at some point, you will likely face running in the rain. Rain occurs in virtually every climate
The Best Hydration Packs for Runners
Hydration is important on runs. However, carrying water on a run is not always the easiest thing. Water bottles are clunky to hold and sometimes
March and April 2022 Team Norris Races
March and April commence spring racing seasons. From local 5Ks to large marathons, it’s an exciting time for races! Team Norris Running had a season
Colorado Half Marathon Race Recap & Review
The Colorado Marathon and Half Marathon take place on the first Sunday in May in Fort Collins, CO. The event is four races, including a
Where the Research Stands on Low Carb Training and Running
Back a few years ago, low carb intake while running was all the rage. Runners took fasted training to extremes. Many would (and still do)
How Often Should You Run?
One of the biggest variables in a training plan is the frequency of runs. Some plans include only three days of running. Some have six
How to Pace Your Fastest Marathon
The marathon presents a significant challenge of endurance to each runner who toes the start line. While training, fueling, hydration, and weather all play a
What Recreational Runners Can Learn from How Elites Train
A recently published 2022 review in Sports Medicine brought together a wealth of information on how elite runners train. The authors included Dr. Stephen Seiler
What Happens to Your Body When You Run a Marathon
During a marathon, all you can think about is finishing. However, as many runners know, once you finish a marathon, your body doesn’t exactly feel
Everything to Know About Your Easy Runs
Whether you specialize in the mile or the 100-miler, easy runs are the indispensable foundation of training. In every sound training plan, low intensity sessions
Are You Running Your Speedwork too Fast?
A common fallacy in running is that more is always better. Runners tend to think that more miles are better. However, too much mileage can