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Articles + Team Blog
Welcome to our Articles and Blog page! Here, you'll find the latest updates, insights, and stories from our dedicated team. Whether you're looking for expert training tips, personal anecdotes from our athletes, or the latest news on our team's achievements and events, this is your go-to resource. Dive into detailed training information tailored to runners of all levels, stay informed with our team updates, and get inspired by the experiences and successes shared by our community.
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Treadmill Running: Do you need to run at 1%
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
Feb 225 min read
Winter Running: Tips for Training Smart this Winter
By: Jocelyn Fredine BKin, CAT(C) Winter running in Canada isn’t going anywhere… but that doesn’t mean it has to be a slog. With a little know-how, you can turn the cold into a training advantage. This article dives into what your body goes through in chilly temperatures and gives practical tips to stay safe and consistent all season long How Cold Temperatures Affect Your Body Muscle function changes when muscle temperature drops Research shows that when your muscle temperatu
Dec 2, 20255 min read
Overrunning: The Physiological Consequences of Running Your Workouts Too Fast
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
Nov 10, 20255 min read
How to Choose a Running Coach
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,
Oct 30, 20256 min read
Maximizing Performance in the Transition Phase Between Key Races for Runners
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
Oct 13, 20253 min read
Recovery Fundamentals
By: Jocelyn Fredine BKin, CAT(C) When it comes to recovery, most runners immediately think of fancy gadgets: massage guns, compression boots, or cryotherapy chambers. While these tools can have their place, the most effective recovery strategies are often the simplest and most overlooked. Sleep, hydration, stress management, and nutrition form the foundation for how well your body bounces back from training. Let’s dive into these underrated recovery tools and the science beh
Sep 30, 20255 min read
Warm Up Like It Matters
Unlocking both physical readiness & mental focus. For the longest time, I never warmed up. I figured I was a “slow starter” and that...
Jul 21, 20255 min read
Soreness vs. Injury: How Runners Can Tell the Difference
Is Your Running Pain Normal or a Sign of Injury? Soreness after a tough run or workout is a familiar part of training. But what happens...
Jun 23, 20253 min read
Running in Poor Air Quality: Risks, Real Dangers & How to Run Smart
Why Running in Poor Air Quality Puts You at Risk
Jun 8, 20253 min read
Perimenopause and Running: A Comprehensive Guide for Female Runners
Perimenopause is not just a reproductive milestone; it’s a whole-body transformation that affects mood, muscle, metabolism, and mindset....
May 30, 20255 min read
Skyline Run Coaching: May Highlights From Calgary and Beyond
Why May Matters for Canadian Runners May is a special month for runners. It marks the start of warmer weather, longer days, and the...
May 29, 20252 min read
Marathon Recovery Guide: What Happens After 42.2 km and How to Come Back Stronger
You crossed the finish line, but while the race may be over, your body is far from finished with its marathon journey. Recovery isn’t...
May 23, 20256 min read
The Bounce Back: What Really Happens After 42.2K
Written by Jocelyn Fredine The race isn't over at 42.2 Marathon Recovery: What’s Happening Under the Surface Central Nervous System...
Apr 30, 20254 min read
The Crucial Role of Ferritin in Female Runners: Performance, Recovery, and Health
Written by Lynsey Romano When it comes to endurance training and competition, female runners face unique physiological challenges that...
Apr 14, 20255 min read
Optical Heart Rate Accuracy on Garmin Watches: A Deep Dive
Written by Lynsey Romano Whether you’re training by heart rate zones, fine-tuning your recovery days, or just curious about the data your...
Mar 25, 20254 min read
The Art of Training: The Magic of the Progression Run
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
Dec 19, 20244 min read
Case Study: Year-Round Consistent Running and Structured Intensity for Marathon Success
Written by Lynsey Romano Introduction In the world of marathon running, consistent and strategic training is crucial for success,...
Aug 28, 20243 min read
The Power of Strength Training for Runners: Performance and Injury Prevention
Written by Lynsey Romano + Jocelyn Fredine In the world of running, strength training often takes a backseat to logging miles and...
Jul 31, 20244 min read
Cooling Techniques for Runners: Practical Recommendations
Written by Lynsey Romano As temperatures rise, maintaining optimal performance while running can become a significant challenge. Heat not...
Jul 14, 20244 min read
The Ultimate Guide to Cross-Training for Runners
Written by Lynsey Romano Cross-training is an invaluable tool for runners, whether you're looking to prevent injuries, enhance overall...
Jul 8, 20249 min read
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