Training

Morning soreness is part of being an athlete, and it’s usually not a cause for alarm.

A lot can go wrong in trail racing. But a lot can go right, too. Here's a long list of things to keep in mind for your next race.

Take your health, fitness, and performance to the next level in 2022 with our comprehensive four-week plans.

It can be difficult to figure out how to work cross-training into your running schedule. These tips will help.

Try this quick workout to keep your stabilizer muscles strong through the winter and ready for spring and summer mountains.

A November 2021 study uses a fascinating research design to test different types of periodization over a 16-week training cycle.

There's a time and place for pushing to your very limits, but lower-intensity, consistent training might be more effective in the long run.

Toeing the line for the first time since the pandemic may take you back to your first race ever.

Starting at 5 hours a week, this 10-week program will help you build endurance and jump-start your training this winter.

The track can present an opportunity to build speed, or it can be an injury waiting to happen. Let’s use four questions to dive into the training theory behind track workouts.

Aerobic capacity, not speed, is usually the limiting factor in how fast you can race, even for a distance as short as 5K.

We asked an endurance-running coach exactly how to recover from our workouts.

Use these five shorter workouts to build the physiological adaptations for the bigger efforts to come later.

How to incorporate meditation into your training and recovery process.

It's okay for the first mile of your run to be the slowest. In fact, physiology says that might be the best way to begin.

Tough workouts to help you get race-day ready.

According to a new study, overtraining and underfueling share pathways, symptoms, and diagnostic complexities. Those connections have important implications for long-term adaptation and health.

As runners, should we really be stretching? And if so, how much, what kind, and when?

While fitness seems like a protective factor, doctors urge everyone to remain vigilant against getting sick.

Winter running can be dreary, with a pause in racing and abundance of inclement weather. But there are ways to make the most of those cold months.

Easy, silly ways to make your next run more fun.

Yes, we love running. That doesn't mean every run is perfect. Here's how to embrace the suck.

The aging process brings up some difficult questions for all athletes. Talking openly about the age-performance curve can be healthy for everyone.

A new review of studies finds that common injury-prevention rules don't hold up.

Check out David Roche's author page.

Three types of training that will improve your speed, stride, and stamina, but won't burn you out.

A recent report in The Oregonian details allegations that the University of Oregon program adjusted training based on body composition readings in repeated DEXA scans. If true, that practice is medically dubious and physiologically wrong.

Tips for staying open-minded, and making space for responses.

When it comes to yoga for runners, the right poses can prep you for a great run and help you recover even better.

Check out David Roche's author page.

I know that the goal for easy running is to maintain a conversational pace, but I live in a pretty hilly area. The only way to get my heart rate down is to take walk breaks, but I don't want to do that every time. What do you recommend?

Check out David Roche's author page.

If you are a new runner, here is how to know you're running at the right pace.

In The Performance Corner, our expert strength running coach Jason Fitzgerald explores what type of weight training you should and should not do, to improve your stride and make you a faster runner.

For athletes that are stagnating or regressing, these 6 training interventions can spur adaptation to a new level of fitness.

How HR training works, and when it's useful.

The off-season is an opportunity. Capture it.

Plus, a look at the accuracy of heart rate monitors.

Legs are the main propulsion you have in the mountains, and their large muscle mass requires special attention.

Chances are pretty good that you've experienced at least one of these "injuries." Yes, you can run through them.

Doubles are an element in most pro-athlete training plans that can help athletes of all levels get faster.

If a claim is too good to be true, it probably is. Here’s how to analyze bold promises like an expert.

Check out David Roche's author page.

Check out David Roche's author page.

How Courtney Dauwalter uses adaptability to stay cool, calm and collected when the going gets tough.

Avoiding running burnout requires paying attention to how you spend your energy.

A new analysis of numerous studies sheds light on how, contrary to popular belief, running may actually build stronger cartilage. Here's what that means for training on arthritic joints.

Cross-country skiers train lots, but often very easily, with minimal changes in aerobic principles based on distance raced in endurance events. What does it mean for runners?

Learning to spot the difference between tiredness and burnout can help you rest at the right time.

Is there a special quality shared by top athletes who triumph over great challenges? And can anyone acquire it?

Check out David Roche's author page.

Sleep is one of the most important parts of your training. Here's how to get more, and better sleep.

If you're looking for a coach to take your training to the next level, there are three factors to consider.

Check out David Roche's author page.

Check out David Roche's author page.

When you're still training hard, but not improving, it can be frustrating. It also can be a signal that you shouldn't ignore.

We’ve all felt that panic when you wander off trail and can’t find your way back. Gaia GPS solves this problem.

These six exercises will help wake up and strengthen your ever-important glute muscles.

You can get strong and support faster running on just a few minutes a day.

How to stay happy and injury-free on the trails

There are better ways to build a strong core.

Check out Addie Bracy's author page.

Check out David Roche's author page.

While specific training methodology varies, these 5 general principles are nearly universal. And you can check off most of these boxes in a relatively short time.

Do a lot, but don't do too much.

Check out David Roche's author page.

I am planning on running my first 100-mile race this summer, but the farthest I’ve run is 50 miles.

All the physiological proof you need that you should definitely be doing hill repeats if you're trying to become a more efficient, faster, and injury-free runner.

There are 4 physiological reasons why consistent runs have an oversized effect on long-term growth. On a tough day, even 10 or 20 minutes can be plenty to spur progress.

How to balance play and purpose in your training.

Check out David Roche's author page.

With fall marathons back on, we’re celebrating the return to racing—and the positive side effects it can have on our lives

Your hunch is indeed the truth: You run well when you’re enjoying it, and you enjoy running when you run well.

These small moves bring the heat when it comes to building strength.

Power hiking, night running and practicing with a heavy pack. Here's how Jacky Hunt-Broersma is getting ready to run 240 miles.

When the mountains call, make sure to answer with extra rest days.

50 milers are a perfect sweet spot between speed and endurance, encouraging long-term growth while allowing athletes to explore their endurance limits.

When is that a super power and when is it standing in the way of your goals?

Even after you've quarantined and are no longer infected, doctors recommend you run with caution.