David Roche

The principles of this 8-week intermediate/advanced plan can improve speed and endurance even if you don’t plan to road race.

Hills are jerks, but the right training will prepare you for any climb. Here's how to make every mountain feel like a molehill.

Ultramarathons lay bare every element of the human experience, and an aid station in one of the most famous 100-mile races shows that.

Building volume can help turn consistent training into big performances, as long as you do it safely. Here's how.

Getting back to running after injury is all about giving yourself the love and space to grow.

When it comes to super steep hills, it's more efficient to hike rather than run. Here's when - and how - to power hike.

Here's everything you need to know to train for a Backyard Ultra style event.

Fatigue resistance is a complicated concept. Her are some theories about maximizing it.

Here's some advice for how to prevent injuries, and what to do when they crop up (because they will).

What can we do in the face of our own fragility? We can keep moving forward.

Uphill treadmill run/hikes (aka treadhills) are a bonus training element that could help some athletes improve speed and endurance.

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Ultramarathons are huge beasts. Here's everything you need to know about going the distance.

For the second time in a year, he reset what anyone thought was possible on the route.

Running in the heat isn't very fun for most of us. But you CAN get better at it, with the right techniques.

Use long runs to maximize your racing potential. Here's a complete guide to long runs for any race distance.

200-mile races involve major demands on athletes, but that is part of the training fun.

Adaptation rules. Injury drools. Here are 10 tips to maximize benefit from your training and keep injuries at bay.

Eating enough food can be a high stakes game for athletes, as undereating can lead to negative impacts on fundamental body processes.

Hot weather running is hard. But you can get better at it by implementing a few key techniques.

Working on vVO₂ max might be the quickest way for some athletes to improve climbing and trail performances.

We promise, going beyond a marathon isn’t too lofty of a goal. This plan will get you there safely and successfully.

Free-flowing, feel-based long runs still have a place in structured training plans.

Recovery is a critical part of training, because that's when adaptation from all your training happens.

Running can come with a host of body insecurities. We're here to tell you that you're perfect as you are, no matter what.

Here's what to keep in mind for running before and after receiving each dose of your COVID-19 vaccine.

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The best way to get better at running hills? Run more hills. These eight workouts offer a variety of ways to get after it.

Sometimes it feels like the best/fastest/happiest runners never take breaks. But critical fitness adaptations happen when you rest.

Strength training is a huge and intimidating concept, especially if you're new to it. This all-in-one cheat sheet will help you get started.

As runners, we sometimes forget that upper body training exists. But training your upper body can make you faster with just two moves.

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There are a lot of ways to strength train, and some work better than others when it comes to running. Here's how to find the right routine.

Check out David Roche's author page.

This short routine can help build strength in all your most important running muscles, all in a short post-run package.

This super-short mobility band routine can help protect you from injuries and become a stronger athlete.

Check out David Roche's author page.

Check out David Roche's author page.

"Easy” generally describes a wide range of paces. But athletes are often left unsure of how these runs should feel.

Tears of joy. Sad sobs. Bored to tears. Not only is it OK to cry in and around runs, it might just be a sign that you’re paying attention.

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Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

The studies indicate that napping may be helpful for performance. Let’s break it down.

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Do you have your goals set for next year? This 12-week plan is all about setting up the framework for big breakthroughs later. Let's get started!

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

The power of Ted Lasso is in making the leap toward love in a world that often rewards cynicism. Maybe we could all learn from that.

You pull up to the trailhead. You get out of the car. And running feels impossible. That’s where a warm-up comes in.

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We might be runners, but we love the Tour de France! Let's look back at some of our favorite commentator pearls of wisdom.

The best way to improve your climbing long-term is probably not to go out and climb a lot. Let's power hike our way through the reasoning.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

It's tough to self diagnose when you think you "might" be injured but can't quite tell. When in doubt, take a break.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.

Rest days are a critical part of staying injury-free as a runner. But what should you actually do on your rest days?

60 x 400 meters is a workout that almost killed Quenton Cassidy in the book Once A Runner. This workout is fake. Don’t do this workout.

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A semi-scientific roundup of the best foods to eat post run for maximum recovery (and happiness).

There are lots of benefits - both psychological and physiological - to running long mileage feeling really fresh.

Yasso 800s are legendary in the annals of running workouts. What's the magic behind 10x800, and how can you apply it to your training?

Our country is facing a reckoning when it comes to its history of racism, and the trail running community isn't immune to that. Change will take relentless work, but that is one place where runners shine. 

Check out David Roche's author page.

Check out David Roche's author page.

Check out David Roche's author page.