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Do you have big race plans for 2022? Join the Trail Runner Run Club for a guided training experience to crush your goals.

Your breath might be the most accessible training tool you have. Here's what to keep in mind when it comes to breathing exercises.

Our upper legs hold some serious power in preventing injury and propelling us forward. It’s about time we harness it.

These seven foods make a great addition to a balanced diet, sneaking in extra helpings of important nutrients.

Try these three methods to cultivate pacing mastery and optimize your performance potential.

Hard workouts are important in the weeks leading up to a goal race. Use these examples to get yourself race-day ready.

No matter where you're running or what terrain you'll be on, we've got a shoe recommendation for you.

From cross-training to winter base building and getting prepped for summer races, here’s what our coaches say about winter training. 

One of our favorite semi-structured workouts involves short, controlled intervals within an easy/moderate aerobic run. The easy/moderate fartlek can work for any athlete looking for a fun way to level up their aerobic efficiency. Here’s how it works.

Minimize your environmental impact and preserve the trails you love by asking a few key questions before heading out the door.

Erin Azar is an unlikely social media star. And she's making running infinitely approachable as she teaches us all to laugh at ourselves.

Even if you aren’t slicing meat away from your diet, these plant-based proteins are great whole-food sources for supporting your athletic endeavors.

There are a variety of medications you can take to help yourself sleep, but what impact do sleep aids have on athletic performance?

There are varying definitions of what sustainability means. What can we learn from running when it comes to our planet?

How Heather Brooks learned to embrace her queer identity on the trail.

Activists launch The Outdoorist Oath to promote social justice on the trail.

Do these run workouts with an emphasis on strengthening your mental muscles to get faster.

Alex Falconer set out to traverse the Boundary Waters of Minnesota in May 2021. He would ultimately set a new FKT across the 110-mile stretch.

Sports can be cruel. And that’s why they are magic.

The running community has gone through an awakening of sorts in the past year or two: that not everyone has equal access in our sport. Alison Mariella Désir has helped push the running industry toward this recognition.

There's conflicting evidence (both scientific and anecdotal) about the impacts of alcohol on athletic performance. Here's a refresher.

These top 2021 shoes are available now and will be your best option with supply chain shortages of new models.

An overview of the biomechanics of hill running, how and when to do hill intervals, and why they'll make you stronger.

Burnout is real and can take a toll on your physical and mental health. These tips can help you retain the joy of running.

Making healthy and nourishing food choices is hard when you have a busy schedule. Try these five tips to make things easier.

Lower leg injuries can be tough to diagnose, and often we're tempted to run through them. But with the right prevention, you can keep yourself injury-free.

For Dinée Dorame, both running and storytelling have long been part of who she is as a Navajo woman. She's going far beyond her own story.

The 12-week plan provides a range of mileage options starting at 31 to 65 weekly miles and reaching 50 to 95 weekly miles, including weekly workouts and guidance, geared toward supporting peak performance and long-term growth.

When I first started running, I did it because it brought me joy to see my own improvements and join a community. But then I brought my phone into the equation.

Base layers are critical when running in cold weather when it comes to staying warm and dry. Here are our go-to favorites.

The midlife transition of menopause can bring muscle loss, lousy sleep, mood swings, and more. With the right strategy it doesn’t have to slow you down as an athlete.

“When women are not seen, when they are invisible, it becomes much easier for those in power to forget that they exist.”

When he’s not putting together recipes for the world’s best endurance athletes, Chef Biju Thomas likes to keep things simple. Here’s his favorite mid-week recipe when you want fast, healthy flavor.

You might need to rethink your training. Use these five factors to find out how to improve performance in a smart, sustainable way.

Wrist-based heart rate monitors are notoriously inaccurate...except when they're not? Here's how to keep the conflicting data in perspective.

The December 2021 study shows large amounts of individual variation across different phases of the menstrual cycle.

Buying early, and potentially in bulk, could help save stress in the face of impending inventory shortages.

Integrating strength work into your training can be confusing. Here's an 8-week, full-body program that removes all the guesswork.

The new batch of trail running shoes is coming soon, and there's a lot to look forward to.

We've all heard about that 30-minute window when we're "supposed" to eat after a run. But how important is that time frame really?

A lot happened in 2021. Good, bad and ugly, it all led to some beautiful stories. Our editors and contributors choose their favorites.

Some athletes swear by compression socks, shorts and sleeves. But are there real pros and cons to compression?

Running your first trail half marathon can be easy and fun with the right preparation.

One columnist's approach to running and writing.

Hiking doesn't feel as glamorous as prancing along ridgelines or bombing down hills, but it can make you a faster and more efficient runner.

Stop, put your hands on your knees, and take some deep breaths after an exhausting year. You earned it, and according to a 2019 study, it works.

Tested in the coldest seasons by our editors in Colorado and Montana, these jackets are sure to keep you warm on even the chilliest winter runs.

2021 was a year full of stories. Here are our most read, shared and talked about stories of the year.

In running, there's often a perception of what the "ideal" body type looks like. We want to break that stigma for all runners.

There could be a number of reasons you're feeling a rapid beat. Here's when to worry about it.

Here at Trail Runner, we love snacks. Here are four flavor-packed recipes to make sure the midafternoon crash won't stand a chance.

The holidays are idealized as a happy, peaceful time of year. But it's okay if it doesn't feel that way, around the holidays or anytime.

Get fit and build speed with this intermediate training plan for trail runners. 

Barre, the strength training regimen derived from ballet, could be your key to improved stability and injury prevention on the trail.

Whether you’re trail running overseas, linking up peaks or setting an FKT, Gaia GPS helps trail runners stay on track in complex terrain.

Reflecting on the aggro-zen of years spent building trails into the side of a mountain.

You can wear whatever you want when you run, but letting your body get too cold may increase injury risk and reduce performance, in addition to being way less cozy.

Gut microbes play a big role in athletics, and the microbiome could be positively impacted by behavior changes and supplements. Let’s dive into some smelly science.

Here's what psychology says about swearing and running performance.

Here's how to be proactive about your bone health before a break sidelines you.

For a quality workout, at what temperature should you run on a treadmill or brave the cold?

From route creation and trail research to offline data access, Gaia GPS helps everyone from navigators to professional mountain guides achieve safer, better-planned trips. 

It’s important to tweak your nutrition to keep your training in full gear as temperatures plunge. Here's how to fuel in cold-weather conditions.

The traction, stability, and protection of trail shoes will arm you for adventure on snowy roads this winter.

Many of the skills involved with long hiking also lend themselves to going faster on trails.

A heavy emphasis on long runs could have lower reward and higher risk for athletes that are not within a training block for longer races.

Sometimes we get in a rut of running the same roads and trails over and over again. One writer muses on how to restoke that fire.

Expert advice for lacing up and running bold in the cold

Start by asking yourself why you want to run in a minimalist shoe. Scott Douglas, author of The Runner’s World Complete Guide to Minimalism and Barefoot Running, looks at why you should—or shouldn’t—take the plunge.

A history of barefoot and back again

Beneficial health outcomes are associated with physical activity at every weight level; weight loss—not so much.

Here are some mental tips and low-key workouts for making easy treadmill miles less "blah" and more "woohoo!"

The UTMB series continues to expand with new opportunities to qualify for the flagship races in France and to explore new places.

Adam Peterman’s name was known by few in the trail community until a couple weeks ago, when he destroyed the field at the JFK 50 Miler and nearly broke a course record many assumed was indestructible.

Do we burn more or less energy running in the cold versus running in the heat, and should there be any relative change to our calorie intake?

In a brief submitted to the U.S. Supreme Court, a collective of athletes weighed in on deliberations over a Mississippi abortion law.

Trail Runner’s “Exposure” section is looking for submissions. 

Jack Jones hiked the Continental Divide Trail in 2021. Just days after finishing, he lined up for - and won - his first ultra.

Rudy Espinoza, Executive Director of LA’s Inclusive Action for the City, suggests a new model for building diverse and inclusive running communities.