Training

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.

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.