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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. […]

  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 […]