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.
In his new book, Chatter, Dr. Ethan Kross highlights new takes on psychological techniques for boosting mental toughness and positivity.
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.
Post-injury, follow this step-by-step plan with guidelines to evaluate what pain is okay to run through and what is not.
The ultrarunner and coach shares his best tips for ramping into alpine running season
Here are three common myths about how to warm up before you run (and how you can address them to avoid injuries).
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.
As racing season looms, now is the time to build strength, fitness, and speed. No matter what you're training for, we've got a plan for you.
In The Performance Corner, our expert strength running coach Jason Fitzgerald shares 10 tips to help keep you running healthy and consistently.
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.
Three science-backed tips for creating a training system that supports long-range athletic goals and progress.
Fastpacking is rapidly growing as more runners discover the liberating feeling of carrying everything you need on your back.
For most of us, one 100-mile race in a year is enough. But what if you want to attempt multiple ultras in a season? Here's what to know.
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?
Recovery, just like training, is highly individualized from person to person. Recent research shines a light on why that is.
There isn't a lot of research into the relationship between yoga and running performance. But it provides a few key elements for runners.
Given what we know about the profound mental and emotional impact of natural spaces, we need to protect them as though our mental health depends on it. Because it does.
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!
In The Performance Corner, our expert strength running coach shares five things you can do to build resilience and train injury free.
These four physiological elements have shown scientific links to better performance in races 50K and over.
Check out Trail Runner magazine's author page.
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.
How this simple re-frame changed how our mental training expert competes.
Staying active not only improves your immune system, but may also affect how your body responds to vaccination, including the COVID-19 vaccines.
In The Performance Corner, our strength running coach Jason Fitzgerald reminds us that, if we are constantly battling injuries, these five training errors could be part of the problem.
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.
Jumping into your first trail race can be daunting. Here's everything beginners need to know for a fun and successful maiden voyage.
Donating blood is an easy way to make a huge difference in someone else’s life. Here’s what runners should keep in mind.
There’s a lot to love about embracing winter sports. Here’s what 5 athletes say about taking it from the trails to the slopes.
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.
The best ways to stay safe and move efficiently on loose, steep terrain.
It can be tough to know which is better: mileage or minutes. Here's how to decide the best metric for measuring your runs.
Different workout styles can get you equally fit, but they affect your body differently—which suggests that you should mix it up.
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.
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.
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.
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.
There are a variety of medications you can take to help yourself sleep, but what impact do sleep aids have on athletic performance?
Do these run workouts with an emphasis on strengthening your mental muscles to get faster.
Sports can be cruel. And that’s why they are magic.
There's conflicting evidence (both scientific and anecdotal) about the impacts of alcohol on athletic performance. Here's a refresher.
Give your trunk the strength and stability it needs to run pain free.
An overview of the biomechanics of hill running, how and when to do hill intervals, and why they'll make you stronger.
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.
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 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.
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.
Integrating strength work into your training can be confusing. Here's an 8-week, full-body program that removes all the guesswork.
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.
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.
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.
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.
Resolve to get fit, build speed and tackle 2022 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.
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 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?
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.
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!"
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.
Here it is — the ultimate bodyweight workout — with nary a squat, lunge or plyometric in sight!
Here’s how to build hill-running strength even when real hills aren’t accessible.
Insecurities are real. Doubts happen. But that doesn't mean you should be afraid to go after lofty ambitions.
This workout will help you zero in on relaxed speed and build muscular endurance.
Check out David Roche's author page.