Should you run every day? It’s a simple question, but the answer demands a little more than a yes or no. Exercising every day has proven health benefits, and running everyday can be beneficial too under certain circumstances. But repeated daily pounding on your legs without incorporating recovery days can increase the risk of injury and burn out. Frequency is one of the three key components to training, along with duration and intensity. How often we run should be determined by considering the length of our runs, the intensity of our runs, and where we are in our training. Each runner is diff ..read more

Running your first marathon is a major endeavor, even if you have some 10 milers and half marathon races under your belt. If you’re ready to start marathon training, we are here to help you with a training plan that will have you ready and confident on race day. Read on to learn more about how to train for a marathon and get to the finish line–without hitting the wall. How To Train for a Marathon if You’re Brand New If becoming a marathoner is on your bucket list, you’ve got to into with a plan. The biggest goal is to get to where you can build up to a 20-mile training run comfortably so you ..read more

We’ve all been there before: your legs turn to lead, your lungs are burning, your heart is pounding and it feels like there is no physical way that your body can run any faster. When you cross the line and check your watch, you are disappointed with your time. So how could you possibly run any faster? With the proper warm up, form drills, speed-specific workouts, strength and mobility work, recovery, and mental tactics you can increase your speed and reach new personal bests. Why is it so difficult to run fast? When you push your body to its limit, it reacts physiologically in defense respons ..read more

You might be a somewhat new runner who has already conquered a few 5k races. Ready to take it to the next level? Time to start training for a 10k. A 10k might feel intimidating because it’s twice the distance, but we’ve got you covered with a 10k running plan that can work for any schedule to get you ready for race day. In this 10k training guide, we’ll walk you through: A proper 10k training schedule Sample 10k running plans Coaching tips to help you learn how to train for a 10k (the right way) Answers to frequently asked questions about 10k races and training methods Training for a 10K: W ..read more

Proper form for running and the best running technique aren’t as natural as you’d think. Running seems to be one of the easier activities to get into. After all, you just have to put on your shoes, head out the door, and start running, right? Technically, yes. But, if you want to ensure a comfortable and injury-free running streak, especially when you’re just getting started, let’s first make sure you’re rocking the proper running form before you take off. We’ll start at the top and work our way down with pointers along the way. Proper Running Form for Beginners First off, why bother to focu ..read more

We runners love to talk about food—what to eat during a run, and how to refuel after a run. But what about before the run? With a few simple strategies, you can optimize your fueling and nutrition before you even step out the door. These tips will also help you minimize the risk of the dreaded GI issues or bonking halfway through your run. Below, we’ll show you exactly what to eat before running any distance—and what not to eat before running, too. Should You Eat Before a Run? First, let’s get this question out in the clear: “Should you eat before a run?” Well, it depends. Did you just wake u ..read more

It’s a new year and a new decade, and many beginner runners are looking for a way to lose weight by learning how to jog properly. We’re here to help you get started, find the right running technique, and get on your way to your health and fitness goals. Whether you want to learn how to jog properly jog for a race or jog for weight loss, we’re here to help. Fortunately, with running, you can usually do both at the same time. However, there’s a right and a wrong way to go about it. Approaching jogging to lose weight with the wrong perspective can turn into a fad diet. You might lose some weight ..read more

The ultimate full-body workout for runners packs everything your body needs into a comprehensive 5-minute routine. It's effective and practical for busy runners who don't want to neglect their strength training obligations. How many times have you heard “quality over quantity”? Strength training workouts for runners are no exception to the rule. The Full-Body Workout for Runners If you’re reading this, chances are good that you’re a runner. You enjoy running and you probably do it often. It’s important to realize that in order to physically exert yourself on a regular basis, you have to keep ..read more

You have tons of options when it comes to running shoes for flat feet.  While there is no one right shoe for every flat-footed runner, we have tips for what key features you should be looking for in a shoe.  Just as important,  we give you tips on how you can build an injury-reducing spring back into your step! Features of Running Shoes For Flat Feet The primary function of a shoe is to protect our feet from the elements.  Rocky trails, rough asphalt, cold weather, or hot pavement are all good reasons to slip into a pair of shoes. Shoes designed for flat feet typically co ..read more

A kettlebell may just look like a cannonball with a handle on it. True. But this piece of equipment can be deceptively useful to all athletes, including runners. Kettlebell exercises can over offer surprising benefits, including: Building strength Encouraging core stability Improving running form Challenging your range of motion And that’s not the end of kettle benefits—there are other advantages every runner can benefit from, from the first time 5k racer to an ultramarathoner. Below, we’ll talk about the top 6 benefits of kettlebell training, plus we’ll walk you through a few of our favori ..read more