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Your speed work should evolve as race day gets closer! Coach Sandi Nypaver breaks down a concept used by many coaches—and by runners who coach themselves—is that your training should become more specific as you go. For example, if your goal race is a marathon, you might start off (after establishing a good aerobic base) with some […]

  We focus on aerobic base training mainly because it’s safer and more sustainable for long-term improvement. It’s not so much about your heart rate going over a certain number, like your max heart rate or dipping into Zone 3, that’s the issue. The bigger concern is the stress on your musculoskeletal system: your tendons, […]

The repeated bout effect describes how your body becomes better at handling a specific type of stress it has already experienced (Nosaka and Clarkson 1995). When you do a hard or unfamiliar workout, like a long downhill run, your muscles experience microscopic damage and inflammation. The next time you do something similar, your body remembers […]

Coach Sage Canaday discusses about one of the simplest, most effective ways to improve your running without adding more mileage or intensity: Strides. What Are Strides? Strides are short accelerations, usually 100 meters or about 20 seconds, run at a pace faster than your 5K race pace, but not quite an all-out sprint. They’re smooth, controlled, […]

Coach Sandi Nypaver discusses what matters when training for a race.       Photo Credit: Luke Webster     I’ve always enjoyed looking at the training of professional runners and the recurring theme is that while there are similarities, there are also some significant differences. This is especially true when looking at elite trail […]

It’s Okay to Heel Strike (sometimes) — Here’s Why from Coach Sage Canaday When it comes to running form, few topics spark as much debate as heel striking. Many runners worry that if their heel touches the ground first, they’re doomed to inefficiency, injury, or slower times. But here’s the truth: it’s not that simple. […]