Training

Here’s how to identify and respect your body’s limits as you work to improve your hip mobility

A pair of experiments find that mice choose to run less after taking antibiotics, even though their endurance is unchanged

Eleven months ago, my wife Megan was in the hospital for heart issues that had doctors worried about her future. Last week in that same hospital, we had a very different visit. This is an article about what can happen when you’re forced to run down a new fork in the trail.

In the wild world of endurance sports, recovery can feel like the last frontier

No, flat abs are not a true indicator of how strong you are.

In training plans of athletes who are volume-limited, you’ll often see a pattern: a couple hours on the elliptical a week. Should you consider the elliptical in your training plan? Here’s why the elliptical might be the fitness machine with the biggest bang for your cross-training training buck.

Have some fun with your fall running with this speed play session.

Where you run—not just how much—can make a big difference to your run form and fitness.

Conventional wisdom states that athletes should do 2- to 3-week tapers with ~50% volume reductions and maintenance of intensity. But many of the world’s best athletes describe taking 7- to 10-day tapers, with long runs and relatively high aerobic volumes, closer to race day. Is there a lesson for how everyone should structure their taper period?

TrailForks is an app and website that lets you know what you are getting yourself into on the trail

In the latest Performance Corner, we learn that to build endurance is to build “capacity.” But what does this look like? Our expert strength running coach Jason Fitzgerald explains. 

Courtney Dauwalter has been stunningly dominant across the world’s most competitive ultramarathons. How does she do it? Let’s explore her training methods – with some mystery to keep it interesting.

New data outlines how much they run, how long it takes to resume training after giving birth, and how well they return to competition

This ultrarunner and doctor of physical therapy sees a common pattern in her running clients. Here’s what she wishes she could tell us all before we get injured. 

The messaging around eating and athletics can get complicated and nuanced for individuals. But in general, it can be pretty simple: eat food that you enjoy to fuel the work you are doing. Bring on the potato chips (or whatever other food you love).

In this week’s Performance Corner, learn an effective way to think about why hard workout and heavy weight training sessions matter in making you a faster, stronger runner.

This quick workout will help build strength and a range of motion in your ankles, knees, hips, spine, and shoulders

Eliud Kipchoge just set a mind-boggling world record at the Berlin Marathon, running 2:01:09 to break his own mark by 30 seconds. Analyzing his training to become the GOAT in the marathon could provide fascinating insights for all athletes.

Coach Vanessa Foerster offers five steps to regulate your emotions

An August 2022 study used an ingenious study design to put two approaches against each other: a set training plan versus a plan that changes based on objective and subjective recovery data. The individualized plans had significantly higher rates of adaptation and fewer instances of non-response, with implications for how we think about adjusting training over time.

Kilian Jornet, aka the Greatest Of All Time, just published a summary of his training data and practices for all of 2022. His post is destined to be a legendary guide to thinking about training theory and what it takes to have the best season ever. Let’s break it down.

But what does it take to keep this mysterious connector primed for sport?

The watch-maker Coros published a fascinating snapshot of Kilian Jornet’s training data in the weeks leading up to his course record performance at UTMB. Let’s break it down.

Runners make common mistakes when it comes to keeping their feet healthy for the long run.

An August 2022 study tracked performance before and after pregnancy in 42 elite runners. While every pregnancy journey is different, there was an exciting finding—athletes “who intended to return to high-level competition did so at a statistically similar level of performance in the 1- to 3-year period post-pregnancy.” A whopping 46% improved performances post-pregnancy. 

HRV can help you decide when to push—and when to hold back—for optimal fitness and recovery.

The historical data at UTMB paints a fascinating picture of one of the hardest and most competitive races in the world. Using data on past race-day results and splits, Dr. Marshall Burke completed regression analyses that provide 4 insights and predictions about what we might see in the 2022 race.

Are you making one of these training mistakes? From volume to motivation, here’s where trail runners get tripped up. 

A wonderful 2022 study has novel insight into the training of 3 top finishers at the Giro d’Italia, one of the biggest cycling stage races of the year. The case studies show that what we expect athletes to do in theory and what they actually do in practice can diverge. And that leads to some fascinating lessons about training theory.

We do a deep dive analysis on training with HRV to help you get the most from this all-important metric.

High mileage? Giving 110%? Skipping speedwork? Elite athletes weigh in on the worst trail running advice out there. 

Training theory: output at VO2 max while climbing may have a high predictive value for athlete progression and regression over time, particularly with age. Constant reinforcement of this metric may improve performance at all effort levels, including long ultras, and can seem to reverse the athletic decline process in some cases.

Running an ultra is an extreme challenge, but being a support person for someone who’s running an ultra is a whole different can of worms.

Studies show that reducing body temperature may improve performance even in relatively temperate conditions. We’ve known that physiology for a long time, but it wasn’t until recently that athletes started making cooling techniques a top priority. All around the world, in all different sports, there is something big happening. We are witnessing a cooling revolution. 

Want to build confidence and agility on technical terrain? Here are the drills and exercises pros recommend. 

It's no secret that athletes need to develop their mental game, but a growing number of athletes are now seeking out expert mental training.

Massage guns can be great for relieving muscle tension, as long as they're used in the correct areas.

Time off from running doesn’t have to mean changing your identity. Stay connected with the community to redefine what it means. 

The Tour de France is the world’s best field experiment for endurance performance. What did we learn in 2022?

Stuck in a training rut? We asked elite athletes and professional coaches what changes they’ve made to level up. 

Here’s what the science says about making it to the top as quickly and efficiently as possible.

Chances are you’re not giving your tendons the proper attention they deserve. Here’s what science tells us about tendon health.

A new study reviewed the literature on how underfueling and overreaching may be intertwined in some cases, but not in all. The findings have big implications for how we talk about the nuanced world of training load and fueling in endurance sports.

In The Performance Corner, our expert strength running coach Jason Fitzgerald explains that training regimens for road racing have been honed to a science, and trail runners can learn a lot from them about improving performance.

A recent webinar gathered some of the world’s top running researchers to talk about downhill running. Let’s review four incredibly cool takeaways!

Science-backed strategies to help you learn to accept racing discomfort and choose how you react to it.

A 2022 study in Sports Medicine reviewed the fascinating field of minimal-dose resistance training. Even very small strength training stimuli can lead to major benefits in the general population when done consistently over time. Here's why.

Why do female runners need to pay attention to their pelvic floor? And what is it anyway?

Don't be intimidated by unfamiliar terrain. Here are 5 tips to get moving on trails when you've run most of your miles on the road.

Media coverage is booming, athletes are rapidly improving, thoughts on heat, and more. Here's a breakdown of some of the 2022 highlights.

A new study compares active and passive interval recoveries, but physiology isn’t the only factor to consider.

The key to running fast is learning to run slow. But what does it mean, and how do you do it? Here's your guide to running easy.

The sport of trail running is changing rapidly, and that is especially evident in finishing times at the Western States 100. Using data on past race-day results and temperatures, Dr. Marshall Burke completed regression analyses that predict what we can expect in 2022 for race winners, top 10 finishers, and average finish times. 

Conventional wisdom is that athletes get slower while racing longer distances, particularly ultras. But does it have to be that way?

Runners, bank these at-home strength-training exercises for when you can't get to the gym.

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.

Pelvic tilt isn't always something that needs to be fixed, but understanding it can help you run stronger. Here's what you need to know.

Aid stations are a challenge that new ultrarunners have to adapt to. Here's how to maximize efficiency and also aid station benefit.

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.

The so-called “easiest part” of the sport can be the scariest for novice trail runners. 

Most of us have heard of the RICE method for easing injuries. But for soft tissue injury recovery, there’s a new acronym in town.

A new study compared two weeks of higher volume training versus two weeks of higher intensity training. The findings could have important implications for how athletes think about training interventions.

Workouts can be daunting, both physically and psychologically. Here's how to prepare so you're sure to feel good.

From fueling to having fun, here are 5 lessons our editor learned the hard way. 

If you’re feeling unmotivated, chances are changing things up could work wonders.

This one trick can get you out the door and into a routine of consistency and health, whatever life brings.

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.

Flatter ultras present a training conundrum. Do you train for strength or speed? Here's what you should know.

Pro trail runner Abby Hall shares lessons that can help other runners achieve their goals, whether they’re just starting out or training for an ultra

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.

Learn more about this newly researched form of strength training that’s providing promising results for trail runners.

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.

In The Performance Corner, if you’ve been doing the same strength work for months (or years!), it might be time to start bumping things up to maximize benefit. Our expert strength running coach Jason Fitzgerald explains.

Trail running has tons of mood-boosting benefits. Here are three ways you can harness them to the betterment of your mental health.

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.

If you are tired and looking for ideas, try one of these anytime, anyplace workouts, after a 15-minute warm-up of easy running.

Yes, running can be a stress-buster—or it can cause even more stress. Learn how to find the line between the two and get smart about stress.

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.

Cross-training doesn’t have to be a chore. Remove your running blinders to put a new spin on your training.

Here are three of the biggest factors to keep in mind when it comes to succeeding at your first 100-mile race.