New course records and an incredibly close men’s podium mark a historic year for the Hardrock Hundred Endurance Run.

Western States 100 Contender Alex Nichols has summited Pikes Peak every month for the last 56 consecutive months. Here's how.

The Western States 100 is the Super Bowl of US trail running. It’s hard and hot, and it presents unique problems for all athletes. These 10 race-day tips are designed to help athletes solve those problems, and they may help you excel at any ultra.

After ultramarathons, the body undergoes numerous physiological changes. A wonderful new study examined how those changes vary across athletes. While there are many similarities, the variance between men and women points toward very cool ideas for future physiology studies and training theory.

When you’re getting ready for a key event, a big training effort can spur neuromuscular and musculoskeletal breakthroughs. The Hill Beast workout can make the legs and the brain indestructible. Let’s dive into the evolution of a training theory.

Strong, repeatable downhill running is a major factor predicting trail running performance. So how can athletes improve how their physiology responds to downhills? An amazing 2020 review study provides some clues that can inform training theory.

Heat training may improve performance in all conditions. This article provides a practical guide for how to get heat training benefits without overstressing your body, whether your goal is just to feel better on hot days or to excel at Western States.

Mid-race fueling is a hotly debated topic, with different approaches working for everyone. But emerging science may validate what some of the best athletes do in practice--consume more calories than is traditionally suggested. Is it worth experimenting with 400+ calories per hour? Let’s break it down.

A 2021 study gathered data on what nutrition runners consumed before and during a 24-hour ultra run. Quantity of carbohydrates leading up to the event and during the event both correlated with performance outcomes. What does that mean for long races? Keep the carbs coming.

An emerging field of study takes a fascinating approach, using race performances themselves as the dependent variables. What are the attributes of an athlete who has the most success in trail and ultra races? The answer involves speed, strength, and ... maybe some luck. Let’s dive into a wildly fun area of research.

There is staggering variation in how each of us can experience the world inside of our own heads. Mental health treatment can vary from non-clinical practices to talk therapy to medication and so much more—and no treatment should have any stigma. You are enough and you are loved, as you are, always.

A wonderful new review article analyzed the literature and online resources to summarize the training that makes athletes into the best in the world. It's got everything: easy running, workout structure, season design, tapers, and so much more. Let’s dive into one of the most incredible articles ever.

Fascinating studies from rugby show that positive reinforcement before and after matches can increase testosterone and reduce cortisol, along with improving performance. What are the implications for how we discuss training and racing?

Some exercise physiology studies show quick improvement in athletes introducing just a few weeks of 30-second intervals. Does that mean all athletes might benefit from applying the principles of speed development? The answer could have major implications for how you think about structuring a training week.

Why we’re so stoked on FKT’s.

Barkley wins again. For the fifth year in a row, no one could best the infamously rugged course in trail's quirkiest event.

An incredible study from 2014 found that simple self-talk training and intervention can improve performance. What might happen when those psychology-influenced performance gains interact with physiological adaptations over multiple training cycles? My theory: our internal dialogues may hold one of the keys to unlocking breakthroughs.

Join Trail Runner editor in chief Zoë Rom and columnist/coach David Roche for everything you need to know to run your first trail race!

What happens when you do a race that pushes your physiology beyond the horizon, only to realize that you’re not even halfway done? The new frontier of 200 mile racing is exciting, but can also be scary and overwhelming. This training plan hopes to make it a bit less scary. You have permission to remain overwhelmed.

A perfectly designed training program might aim to have ideal intensity distributions. But what happens to a perfect program when you add hills? The answer to that question can lead to fitness breakthroughs... or collapses.

6+ hours of biking a day? Ultrarunning? 2 rest days every week? 5 straight threshold workouts? Let’s explore the exciting training principles of a world-record holder, which could have lessons for all endurance athletes. And no matter what, it is extremely cool.

Some athletes from Norway are using variations of intensity-controlled threshold training, double-workouts, and focused specific work to great success on the international stage. The approach has important takeaways for all athletes. Let’s take a deep dive into some training theory.

Nani Beags is 15 years, 8 months old, and she still joyously runs a few miles most days. There are lessons for all of us, even if we have two legs and a butt that is adept at quitting.

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.

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

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.

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

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.

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

Minimalist shoes making running a different experience, but they're not a magic bullet. Consider these five factors before trying them out.

A history of the minimalist running shoe

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?

These gifts are 11 research-backed options for an athlete looking to push their performance limits.

This multi-sport watch is jam-packed with features that make backcountry exploring a breeze.

Morning soreness is part of being an athlete, and it’s usually not a cause for alarm.

A November 2021 study uses a fascinating research design to test different types of periodization over a 16-week training cycle.

There's a time and place for pushing to your very limits, but lower-intensity, consistent training might be more effective in the long run.

Check out Trail Runner magazine's author page.

Check out Trail Runner magazine's author page.

The track can present an opportunity to build speed, or it can be an injury waiting to happen. Let’s use four questions to dive into the training theory behind track workouts.

Tough workouts to help you get race-day ready.

According to a new study, overtraining and underfueling share pathways, symptoms, and diagnostic complexities. Those connections have important implications for long-term adaptation and health.

Check out Brian Metzler's author page.

Easy, silly ways to make your next run more fun.

Learn how Indigenous athletes have shaped trail running in our virtual panel.

Learning to embrace the parts of myself that want to be good at things.

The aging process brings up some difficult questions for all athletes. Talking openly about the age-performance curve can be healthy for everyone.

Inside the 100-mile Halloween party.

Three types of training that will improve your speed, stride, and stamina, but won't burn you out.

A recent report in The Oregonian details allegations that the University of Oregon program adjusted training based on body composition readings in repeated DEXA scans. If true, that practice is medically dubious and physiologically wrong.

Tips for staying open-minded, and making space for responses.

When it comes to yoga for runners, the right poses can prep you for a great run and help you recover even better.

Fall colors, and sneaky vert. Here's what trail runners love about Lexington.

I know that the goal for easy running is to maintain a conversational pace, but I live in a pretty hilly area. The only way to get my heart rate down is to take walk breaks, but I don't want to do that every time. What do you recommend?

Schoolteacher Jason Hardrath is the first person to log 100 FKT's (Fastest Known Times).

Check out Trail Runner magazine's author page.

Pushing the envelope of endurance at Big Dog’s Backyard Ultra

If you are a new runner, here is how to know you're running at the right pace.

What locals love about Gilbert, Arizona.

In The Performance Corner, our expert strength running coach Jason Fitzgerald explores what type of weight training you should and should not do, to improve your stride and make you a faster runner.

For athletes that are stagnating or regressing, these 6 training interventions can spur adaptation to a new level of fitness.

How HR training works, and when it's useful.

Check out Trail Runner magazine's author page.

And why hometown hero Grayson Murphy loves it here.

Plus, a look at the accuracy of heart rate monitors.

Legs are the main propulsion you have in the mountains, and their large muscle mass requires special attention.

Some equate Minnesota's "Boundary Waters" with wilderness canoeing, but savvy trail runners know about its unique adventure potential. What most people don't know is the peril the area faces.

The oldest race in the Alps turns one half-century old.

Check out Trail Runner magazine's author page.

Drinking was messing with his performance, so an endurance athlete set out to make a delicious nonalcoholic beer.

Chances are pretty good that you've experienced at least one of these "injuries." Yes, you can run through them.

Doubles are an element in most pro-athlete training plans that can help athletes of all levels get faster.

If a claim is too good to be true, it probably is. Here’s how to analyze bold promises like an expert.

A lack of diversity in outdoor communities is not a surprise for many marginalized people.

As a consumer, working to make the outdoor industry more sustainable can feel like a daunting task. The most sustainable gear in the entire industry is going to be the gear one already owns and making it last as long as possible.

How Courtney Dauwalter uses adaptability to stay cool, calm and collected when the going gets tough.

Avoiding running burnout requires paying attention to how you spend your energy.

What does down, must come back up.

A new analysis of numerous studies sheds light on how, contrary to popular belief, running may actually build stronger cartilage. Here's what that means for training on arthritic joints.