Trail Tips

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

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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.

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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?

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

The off-season is an opportunity. Capture it.

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

Check out David Roche's author page.

Check out David Roche's author page.

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?

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Check out David Roche's author page.

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

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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.

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

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.

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Are the watch estimates correct? And how much do they matter?

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There are lots of ways to find your running potential. These tips may not be helpful in that process.

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Most workouts should be sustainable and repeatable. But some workouts should empty the fitness tank entirely. That’s where these eight workouts come in.

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Run too fast some of the time, and you’ll probably get slower all the time. Here's what aerobic threshold is, and how to train below it.  

Father Time is undefeated. But with smart training, we can give him a run for his money.

Here's how to maximize your time on the 'mill for benefits on the trails.

A July 2021 study found that hormone levels throughout the menstrual cycle can affect heart-rate variability and resting heart rate. What does that mean for training?

Battle race day woes with performance psychology.

Your watch is only as smart as its user. Here's how to be strategic about your gadget's feedback and metrics.

A little bout of fatigue can develop into training overreach, which can blossom into overtraining syndrome. Here's how to know the difference.

Adding tempo running before or after intervals can contribute to major fitness gains during training builds.

Here are a few of our favorite ways to spice up your next run when things start to feel mundane.

Ask the coach: are saunas beneficial for runners, or do they do more harm than good?

Road marathons are a unique beast. Here's how you can adapt big, sexy marathon workouts for your next trail race.

There are two things to think about when deciding whether or not to run an ultra: physical preparedness and psychological motivation.

The July 2021 study found that level, uphill, and downhill running economy are correlated except at the steepest grades. What does it mean for training?

Feeling blah? Here are a few tips for getting yourself more motivated to run when you really don't want to.

While we are all unique, there are some themes that might help you strengthen your mental toughness and learn to work with your inner critic.

While the literature on alcohol and athletic performance is somewhat mixed, it’s worth tracking how you respond to even small amounts due to the risk of impaired recovery.

There's a lot more to optimizing recovery than just taking a break from running. Here are four tips to make sure you nail your rest time.

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Traveling can be tough on your body, especially ahead of a big race. Here's how to set yourself up for success when on the go.

Developing proper form can feel complex and overwhelming. This cue focused on the angle of the shin and femur has helped some athletes that struggle with practicing the best form.

Nerves on race day are completely normal and everyone experiences them. Here are the things to keep in mind before you race.

Running downhill fast can be scary. But if you practice the right technique and build up confidence, you'll by flying in no time.

Sometimes running feels like an existential crisis. Why should we care about it?

Everything runners need to know about safety around bears, mountain lions, snakes, and other backcountry wildlife.

There's so much to think about before a race. Some things are important, and others really, really aren't. Here's what you should focus on.

The principles of this 8-week intermediate/advanced plan can improve speed and endurance even if you don’t plan to road race.

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Hills are jerks, but the right training will prepare you for any climb. Here's how to make every mountain feel like a molehill.

Ultramarathons lay bare every element of the human experience, and an aid station in one of the most famous 100-mile races shows that.

Building volume can help turn consistent training into big performances, as long as you do it safely. Here's how.

Getting back to running after injury is all about giving yourself the love and space to grow.

It's one thing to think about a workout; it's another to actually do it. Here's how to make sure workout brain doesn't convince you to quit.

Check out Morgan Sjogren's author page.

When it comes to super steep hills, it's more efficient to hike rather than run. Here's when - and how - to power hike.

Tips for getting your PR in trail-running photography

Here's everything you need to know to train for a Backyard Ultra style event.

Fatigue resistance is a complicated concept. Her are some theories about maximizing it.

Here's some advice for how to prevent injuries, and what to do when they crop up (because they will).

Uphill treadmill run/hikes (aka treadhills) are a bonus training element that could help some athletes improve speed and endurance.

We've got some of the smartest readers around. So we asked them - what advice would you give someone running their first 50 miler?

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Ultramarathons are huge beasts. Here's everything you need to know about going the distance.

For the second time in a year, he reset what anyone thought was possible on the route.

Running in the heat isn't very fun for most of us. But you CAN get better at it, with the right techniques.

Use long runs to maximize your racing potential. Here's a complete guide to long runs for any race distance.

200-mile races involve major demands on athletes, but that is part of the training fun.

Adaptation rules. Injury drools. Here are 10 tips to maximize benefit from your training and keep injuries at bay.

Here's how trail runners can outsmart the dog days of summer and stay safe during a heat wave.

Eating enough food can be a high stakes game for athletes, as undereating can lead to negative impacts on fundamental body processes.

Hot weather running is hard. But you can get better at it by implementing a few key techniques.

Working on vVO₂ max might be the quickest way for some athletes to improve climbing and trail performances.

We promise, going beyond a marathon isn’t too lofty of a goal. This plan will get you there safely and successfully.

Free-flowing, feel-based long runs still have a place in structured training plans.