Training

A recent study explored how runners can use these mental strategies to perform better, and enjoy their time on the trail more.

A new study reviewed the short-term and long-term performance impacts associated with low energy availability, along with the nuances of how low energy availability relates to body composition. The science is unequivocal: athletes need to eat enough, always. What that means can vary based on the athlete, the season, and their goals.

The real magic of much-hyped ketone supplements, according to Belgian scientists, is how they enhance recovery

One writer’s advice after two decades of trail running: Run regularly. Not too fast. Mostly trails.

Olympian and veteran elite coach Mark Coogan’s central advice on making the most of your miles

The champion ultrarunner gives us advice for ditching the data and reconnecting with what we love about trail running.

Coffee, candy, and joy are a few ways this top ultrarunner keeps her love for running fresh.

Check out Zoë Rom's author page.

Tempo runs are a key part of trail training, especially if you're preparing for a race. Here's how to do them.

In the latest Performance Corner, our expert strength running coach Jason Fitzgerald explains why “junk miles” can actually be a pillar for long-term running health

A new study tests the idea that, with the right building blocks, connective tissue can repair itself after all

Researchers test the assumption that top athletes are more sensitive to internal cues, with surprising results

Some exercise physiology studies show quick improvement in athletes introducing just a few weeks of 30-second intervals. Does that mean all athletes might benefit from applying the principles of speed development? The answer could have major implications for how you think about structuring a training week.

Trail running is different. In all of the best ways. The more you run on trails, the more you’ll discover—and really appreciate and enjoy the differences.

An incredible study from 2014 found that simple self-talk training and intervention can improve performance. What might happen when those psychology-influenced performance gains interact with physiological adaptations over multiple training cycles? My theory: our internal dialogues may hold one of the keys to unlocking breakthroughs.

Whether it’s pushing through discomfort or fatigue, endurance is central to our sport. A new study shows the significance of the practice of mind-body linkage.

A new model breaks down the ability to fight through adversity into its constituent parts

Hiking is an amazing opportunity in trail races. Coolest of all? No matter where you live, you can become a stellar hiker by adding a small number of treadmill sessions.

Check out David Roche's author page.

Army researchers assess the evidence on what makes you stronger, and speculate about new approaches that might work even better

A PT's tips for running through snow and ice without upping your injury risk.

It’s easy to overthink the days leading up to events you care about. So let’s break it down day-by-day to provide some simple guidelines that can help give you added race-week confidence.

Bones are made of dynamic tissues that need stress, just not too much, says one of the world's best ultrarunners.

Forget form and have some damn fun. 

Our columnist reflects on the uncertainty and emotion of parenthood.

In the latest Performance Corner, expert strength running coach Jason Fitzgerald explains why it’s how you race that’s equally as important as the final result.

Running, even extremely long distances, can be done with minimal long-term health impacts for most people. Here’s what to know about the risks associated with running ultras, according to experts.

And what does Damar Hamlin’s cardiac arrest tell us about the risks sports pose to an athlete’s heart?

A January 2023 study in Frontiers of Physiology tracked a world-class athlete as they returned to the top level after multiple years of underperformance. The interventions included a holistic approach consisting of more fueling around training and increased training stress periodization, which may provide clues into the practices that sustain top performance long-term.

Ten tips to kick-start your fitness at the start of the new year

A new study found that in mice, microbiome status influenced motivation and performance for exercise. It’s another brick in a research wall showing that the microbiome may be connected to numerous physiological processes that are instrumental in health and athletic performance.

A head-to-head lab showdown finds that power and efficiency depend on your preferred running surface

A 2022 study on cross-country skiers found that 5 weeks of 5 weekly heat training sessions increased hemoglobin mass and red blood cell volume, adaptations which should have beneficial effects for training. I think the recent literature may be pointing toward lessons that can change how we think about heat training outside of specific heat protocols.

In this excerpt from the book ‘The Practice of Groundedness,’ author Brad Stulberg explains how ritualizing exercise benefits your brain and body

Whether you're a beginner or training for your 100th trail race, we've got a plan for every experience level and race distance.

Let’s recap 10 vaguely running-related reasons why 2022 was the BEST YEAR EVER.

We’ve done the math. Crunched the numbers. Here are the ten most popular Trail Runner articles on training we published in 2022.

A sports psychologist’s top tips for managing the comparison trap and focusing on next year  

Looking for a new adventure? Here's everything you need to know about this spin on trail running.

For a year-end celebration article, let’s break down the rationale of 9 categories of workouts, with advanced and intermediate options.

We've got tips–and four drills–to help you master your winter warm-up.

Winter is a risky time for trail runners. Here's why, and how you can prevent injuries.

If you’ve ever felt flat on race day, it could be that you’re missing some very simple priming exercises that could bring muscle and power back into your stride. In the latest Performance Corner, expert strength running coach Jason Fitzgerald offers some easy training tips.

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