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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. […]

  Photo Credit: Ultimate Direction Looking to improve your endurance and pace? Lactate threshold runs can help! But what exactly is lactate threshold? Lactate threshold is the point where your body produces lactate faster than it can clear it. Training around this threshold enhances your body’s ability to handle lactate, allowing you to sustain faster […]

Should you do the speed workout if you’re feeling a little tired? This is a question I get a lot from the athletes I coach. Moving the speed workout (or long run) over a day is of course a good option when it makes sense with the rest of your training or life schedule. However, […]

Whether you’re chasing a new Boston Qualifier time or aiming to break the 3-hour barrier, Higher Running Coach Sage Canaday shares his top three tips to help you run a faster marathon.  Tip #1: Build Higher, Consistent Mileage The number one principle? Consistent aerobic base mileage. Many runners need to hit 50–60 miles per week—or even up to 100K—to […]

Not-so-great runs happen to everyone. When they do, it’s a good idea to check in on key areas like nutrition, hydration, sleep, and stress levels. For example, if you ate your usual amount after a long run instead of slightly increasing your intake to match the extra effort, that could leave you feeling off. Similarly, […]