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Dear Gentle Reader, Many runners have been told by a well meaning, and often woefully uninformed, friend or Facebook group that you have to set the treadmill to 1% to “mimic running outdoors.” It is one of the most repeated treadmill tips in running, and it sounds scientific enough that people treat it like a rule. Here’s the TLDR (in case you don't want to dig into the science, which I'll speak to below); mix up the incline. Spend plenty of time running flat, or flat-ish

Many runners train consistently, complete demanding sessions, and build the kind of fitness that looks like it would set them up for strong results on paper. Even so, it’s not uncommon for athletes to arrive on race day feeling flat or unable to access the top end they expected. There are multiple reasons this happens, but one pattern that appears often and is frequently overlooked, is overrunning. What Is Overrunning? Overrunning is the tendency to run workouts harder than

Experience, Education & Professionalism When you hire a coach, you’re not just paying for a training plan. You’re trusting someone with your goals, your time, your health, and your motivation. That trust should never be taken lightly. Coaching might look fun from the outside, and it can be. But it’s also a serious profession that demands ongoing learning, self-awareness, and time spent in the trenches. At its core, coaching is an act of service. It’s not about a coach’s pace,

Once you're recovered from your race, there is a window of time before the next training block begins. Many coaches will refer to this as an off-season, but that is a misnomer that overlooks the value of this period. Tudor Bompa, the father of periodization, identifies this period as the transition phase, which is a far more accurate description of what is actually happening during this time. As Bompa explains, “The transition phase allows the athlete to relax and prepare p

Why Running in Poor Air Quality Puts You at Risk

Perimenopause is not just a reproductive milestone; it’s a whole-body transformation that affects mood, muscle, metabolism, and mindset....

Why May Matters for Canadian Runners May is a special month for runners. It marks the start of warmer weather, longer days, and the...

Written by Jocelyn Fredine The race isn't over at 42.2 Marathon Recovery: What’s Happening Under the Surface Central Nervous System...

Written by Lynsey Romano When it comes to endurance training and competition, female runners face unique physiological challenges that...

Written by Lynsey Romano Whether you’re training by heart rate zones, fine-tuning your recovery days, or just curious about the data your...

Written by Lynsey Romano From the CoolRunning.com message boards comes this poetic description of the art of training by KudzuRunner : "I've always felt that there was a great deal of magic socked away in each runner's body—'places,' if you will, that we can sneak up on, access, within a given run, if we're willing to ease back at crucial moments, warm up slowly, listen deeply and honestly to our bodies. HR monitors can help us isolate them; understanding the underlying phy

Written by Lynsey Romano Introduction In the world of marathon running, consistent and strategic training is crucial for success,...

Written by Lynsey Romano + Jocelyn Fredine In the world of running, strength training often takes a backseat to logging miles and...

Written by Lynsey Romano As temperatures rise, maintaining optimal performance while running can become a significant challenge. Heat not...

Written by Lynsey Romano Cross-training is an invaluable tool for runners, whether you're looking to prevent injuries, enhance overall...

Written by Lynsey Romano Whether racing, training, or simply heading out on an easy daily run, understanding the impact of heat and...

Written by Lynsey Romano The risks of running in poor air quality for athletes is something that is often overlooked by many recreational...

Written by Lynsey Romano In the world of running, Coach Jay Johnson and Dr. Richard Hansen's Strength and Mobility (SAM) routines have...

The early months of our racing season have been eventful! Since the Mesa Marathon in February, our crew has continued to race all over...

Running shouldn't be intimidating or mysterious. It should be a space where all ages, body types, abilities and experience levels thrive.