I’m training for my very favorite race ever, the 7.4-mile Dipsea trail race that takes place in Marin County, California on June 11. I am so fired up for this race as I’ve done it nine times and wrote a feature—a love letter, really—about it for Runner’s World years ago. I’m not always healthy this time of year, dealing with various injuries, and I’m sometimes traveling with my family in early June and unable to do the race. But this year, I’m healthy (knock on wood), and am planning to be on that starting line. I’ve been running a fair amount and feeling good. But the key for me, especially ..read more

My college roommate’s dad has gone for a run after dinner for as long as I can remember. (I’ve been out of college for a while.) Now in his late 70s, he still heads out in the evenings, meets up with a friend or a few friends, and runs along the woodchip Veteran’s Parkway in Manhattan Beach or on the hardpacked sand on the edge of the Pacific Ocean. He says his outings are more of a walk these days, but he still gets out and runs slowly, walks some, and runs again. While his evening runs have been part of his daily routine for decades, anyone can start running in their golden years. Take John ..read more

I had a crappy run this morning. I moved slowly, like, 1:30-per-mile slower than I usually run. I plodded along through the neighborhoods. My body didn’t feel great. Aside from some slow (and fun!) trail runs, I haven’t been running much the past three or four weeks due to a strained tibialis and wonky ankle. But I’m keeping the faith. I’ll keep heading out for slow, plodding road runs a few times a week to get my legs back, to retrain my muscles and my joints. I know that just enduring these painful, very-unsmooth-feeling runs will get me to where I want to be: running well and feeling stro ..read more

You might think that workouts where you’re not in pain or gasping for air don’t do anything for you. Or worse, that those types of workouts don’t“ count.” The truth is that runs and run-walks done at an easy to moderate pace or effort do more for you—even more for your overall pace—than pushing hard every run. In fact, the majority of your runs or run/walks should be done at a pace or effort that feels easy. Sure, every run or run/walk might feel hard when you’re first starting out. But once you get into a rhythm and your body—your muscles and your cardiovascular system combined—gets more use ..read more

Congratulations to anyone and everyone who has completed Week 12 of the None to Run program. Running for 25 minutes straight is a huge accomplishment; you should be proud! You may be wondering where you go from here. Should you always walk for five minutes to warm up (answer: yes!), then run for 25 minutes (answer: it depends!)? And what if you have a 5K or 10K coming up in a few weeks or further out (answers below!)? Note: There is a 5K plan built into the None to Run app. It was specifically designed for runners who can comfortably run 2-3K (or 25 minutes) without stopping. With your new ru ..read more

What we learn from running applies to the rest of our lives, both day in, day out, and over the long haul. I was about to wax poetic about all the ways we can draw from what we’ve learned through running to help us in life…when I realized that maybe I need a reminder myself. So instead of trying to sound authoritative on the subject, I’m going to apply what I’m intending to say and pass on—as a multi-decades-long runner and introspective writer—to myself and take you through that process in hopes that it helps you as well. Lisa and her 14-year-old son. In October, my 14-year-old freshman-in-h ..read more

It’s that time when you start reflecting on your year and what you want to accomplish in the year ahead.  We’re here to help you every step of the way.  From the continually expanding list of blog articles and supportive online community to the app - we’ve got you covered.  ? N2R is Now Available on Android! Many of you have asked for an Android app over the past three years, and we’re excited to let you know that it’s now available in the Google Play Store! Click here to download the Android app now. The Android app includes the 12-week beginner plan, 5K, and 10K plans to help ..read more

I’m a big proponent of running outside in the winter. We spend so much time indoors during the short days from November to March that the dose of fresh air while we exercise is great for the body and mind. Being ready for winter running will keep you getting out there. But what do you really need? Walk into a running specialty store, or, even more overwhelming, a big box sporting goods store, and hundreds of brightly colored options scream at you. Yes, you can run in your sweats from college. You can run in your yoga pants, your favorite cotton t-shirt, even your pajama pants. But you’ll be w ..read more

Last week, I had the fantastic opportunity to run/run hike in the White Mountains of New Hampshire. The hillsides glowed red, yellow, and orange with fall leaves. The rocks of the Appalachian Trail were both challenging, and fun to navigate (like an American Ninja Warrior course), and the incessant climbs and descents going up and down hills made my legs and lungs burn…in a good way, mostly. On the second day of the trip, I was running low on the amount of water I had taken with me for the hours on the trail and was rationing myself and taking tiny sips (not enough). The sun came out from beh ..read more

Disclaimer – this article is for educational and information purposes only. The content contained within this article should not act as medical advice. If you are worried about any of the items discussed within the article, please seek advice from a suitably qualified professional. By Nathan Liddle, Chartered Physiotherapist (Follow Nathan on Instagram, TikTok and Twitter) Contents ? What Are Shin Splints? ? Epidemiology ? How do I know if I have shin splints? ? Managing Shin Splints ? Load management & progression ?️‍♀️ Rehab program ?‍⚕️ Improving your general health & well-be ..read more