Training

Fast strides with shorter recovery times add increased strain on the aerobic and cardiovascular systems. Used strategically and in moderation, short-rest strides can be a unique adaptation stimulus that helps translate to top-end output into better workout and race performances.

"I'm looking for affordable exercise equipment and have come across resistance bands, but I have no idea how I'd use them. What are the best resistance band exercises?"

Endurance athletes make bigger improvements following a flexible workout schedule, rather than sticking with a predetermined one.

Advice from aging athletes on motivation, training, and what it takes to stay in the game.

A November 2022 study analyzed split data from 16,518 ultramarathon finishes to determine what sets apart different finishers. There were some surprising takeaways for pacing strategies, which may also have training implications. Let’s break it down.

Research suggests that we might be missing out on powerful mental health benefits by choosing to train indoors versus natural outdoor environments.

A new study looks at why side stitches happen in runners - and it has nothing to do with your fitness level or what you ate before your workout.

Instability puts strain on your Achilles tendon. Train your body to support your stride from the feet up using these exercises for Achilles injury prevention.

New research finds that, all else being equal, runners don’t have more gastrointestinal problems than cyclists

Here's what to remember when running outside in the cold.

Golden Ticket winner Riley Brady and Coach David Roche on nonbinary athlete inclusion in trail and ultra running.

From new precision surgery techniques to biologic options, a bum knee no longer needs to put you on the bench. Here's what endurance athletes need to know about knee replacement surgery.

A great running stride isn’t learned by focusing on your footstrike or cadence - it develops as you improve your body’s strength and mobility.

When "good enough" starts to slow you down.

Adam Peterman’s last year of racing has been mind-blowing, with wins at the JFK 50 Miler, Chuckanut 50K, Canyons 100K, Western States 100, and the World Championships. What type of training leads to an athlete with such stellar speed and endurance? Here's how Adam Peterman took the trail running world by storm.

Looking to train for a multi-day stage race event? Here's everything you need to know to get ready for your first, or your fifth stage race.

Should you stretch before you run? What’s the best kind of running shoes? How often should you run? Your top questions, answered.

Hip flexors creaky and tight? We’ve got the antidote: yoga poses that stretch hip muscles and provide relief.

Approximately half of athletes who menstruate are using a hormonal contraceptive. How does using hormonal birth control affect athletic performance? We asked the experts to break down what we know - and don't know - about hormonal contraceptives for endurance athletes.

If you're looking for a low-impact option that still delivers on intensity, a StairMaster workout is the way to go.

How well you can see your surroundings matters, but subtle gait changes also burn more energy.

Do you experience a brief spell of dizziness, nausea, headache, or blurred vision at the start of a workout or race? Rebound hypoglycemia may be the culprit.

Long-term fitness growth relies on aerobic development, and focused base periods are an opportunity to lay the groundwork for breakthroughs. This 12-week plan builds training volume while developing top-end speed. Breakthroughs await.

Enjoy mixing up the terrain and the intensity with this off-season session.

If you’ve experienced burning pain in the forefoot that radiates into the toes, you may have what’s called Morton’s neuroma.

Learning to cue a tall, balanced run posture, combined with strategic, specific core training, is the path to improving your run form, alleviate pain, bolster training durability, and find seconds on the clock.

Elite running coaches weigh in on what it means to be talented and how they predict who will run fastest

Wellness trends often rely on catchy jargon, complex methods for optimizing health and fitness, and unsustainable practices. Our health columnist believes that simpler is usually better when it comes to developing a routine.

In the latest Performance Corner, expert strength running coach Jason Fitzgerald explains how positive self-talk can be ripe opportunities for cultivating a sustainable running practice. 

The mechanical and neuromuscular adaptations for breakthroughs can be difficult to stimulate in a smart, intensity-controlled training plan. Sometimes, being “smart” is overrated. That’s where the Power Hour comes in.

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?