Trail Tips

Some athletes swear by compression socks, shorts and sleeves. But are there real pros and cons to compression?

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.

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.

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.

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.

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.

Insecurities are real. Doubts happen. But that doesn't mean you should be afraid to go after lofty ambitions.

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

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.

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.

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

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?

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.

Check out David Roche's author page.

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.

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?

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?

Check out David Roche's author page.

Check out David Roche's author page.

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

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.

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.

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.

Check out David Roche's author page.

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

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

Check out David Roche's author page.

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

Check out David Roche's author page.

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.

Check out David Roche's author page.

Check out Addie Bracy's author page.

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.

Check out Trail Runner magazine's author page.

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.