2013 Goal Inventory – There’s Always Next Year…
It is crazy how the year has almost come and gone. The fall running season is coming to an end as most of the big races and along with them … Read more
Running Tips
How to Build Mental Strength
Building physical strength is relatively easy. You can train for endurance and build your cardiovascular abilities by adding more time and distance to your runs. Strength training and cross-training help … Read more
How to Regain Lost Motivation to Run
Motivation can be an elusive thing. Some days, I get home from work and cannot wait to put my running shoes on. I literally hit the ground running. Other days, … Read more
Setting a Marathon PR: Leavenworth Marathon Race Report!
After months of training and just about as long strategizing and calculating potential results, I completed the Leavenworth, WA Octoberfest Marathon on October 5th, 2013. The completion of ANY race … Read more
What Is The Best Way To Improve VO2max?
Your VO2max is the measure of how much oxygen your body is able to deliver to your muscles. Without oxygen, your muscles are not going to work. It stands to … Read more
Is it Better to Run Late at Night versus Early in the Morning?
Your daily running routine is a very personal thing, including the question of what time of day is optimal. Once you start talking about morning runs, midnight runs, and anything … Read more
How To Get Your Kids Interested In Running
Having children is one of the greatest joys in life. It is also a joy that many people think has to replace their daily running ritual. It does, at least … Read more
Why Do Most Of The World Class Runners Come From Africa?
If you have participated in, or even watched, a long distance race, you have no doubt seen the pack of Kenyan born runners that have broken away and are rushing … Read more
Spencer’s Leavenworth Marathon Training Update: Trip to ER, a PR, and Negative Thoughts
Well, I’ve done it again. I managed to wait until the month is nearly over before I post my so-called “Monthly reports”. I guess I’ve been so busy running, that … Read more
How to Build a Running Base before Starting a Training Program
Building a running base before tackling a marathon training program is strongly encouraged by most running experts, coaches and veteran runners. Training for a marathon involves strenuous workouts and heavy … Read more
How to Achieve your Weight Loss and Running Goals
Running is an excellent way to achieve your weight loss goals. I can personally attest to this statement; I ran off 60 pounds in under one year, and kept it … Read more
How to Train on a Treadmill
Treadmill workouts are not nearly as much fun as hitting the road or the trail, but they can afford some real benefits for your training program. Treadmills offer feedback that … Read more
What Should you Eat while Training for a Race?
When you are training for a long distance race, such as a half marathon or a marathon, what you eat matters. Caloric intake needs to compensate for what you burn … Read more
Finding Your Best Running Playlist to Keep You Motivated
Nothing gets your run boosted like a great playlist bumping in your headphones. You know a good song is playing when you are tempted to break your tempo and raise … Read more
Best Interval Training for a Marathon
Training for a marathon is a daunting task. I often advise beginners to think of running the marathon as they would think of eating an elephant; one bite at a … Read more
Benefits of Track Training for Distance Runners
Track running has benefitted many a distance runner in both speed and endurance economies. Time on the track is well spent for runners at any level. Elite distance runners spend … Read more
How to Build Mileage for a Marathon without Getting Hurt
Building mileage while training for a marathon is a very serious business. Building too quickly, or not quickly enough, can leave you injured and ineffective on race day. Running 26.2 … Read more
How to Run a Marathon in Under 4 Hours
Running a marathon in under 4 hours is a hallmark achievement for many runners out there and it should be. My first marathon is over 4 hours and I have … Read more
What is the Best Running Headlamp for Night Runs?
For runners, there will always be obstacles- hills, uneven roads, trails– to overcome that stands in the way of a good run. While most of these challenges can be accomplished without … Read more
How to Effectively Hydrate During a Long Distance Race
Hydration is one of the most important aspects of running a successful race. The body uses an enormous amount of fluid during a long distance run. Sweat removes healthy fluid … Read more
What Are the Benefits of Hill Training for Runners?
Few things offer a runner greater benefits than hill training. While most runners groan at the sight of a looming ascent of road or trail, it is precisely the thing … Read more
What is a Tempo Run and How do You Properly Run One?
Tempo runs are something we hear a lot about in the running community. According to some, we are supposed to include at least two of them in each training week. … Read more
When to Begin Tapering Mileage before a Race
Tapering your mileage before a long distance race is all about conserving energy and ensuring race readiness. Long distance running, particularly training for a marathon, brings heavy fatigue with it. … Read more
Common Mistakes in Strength Training for Runners
Whether or not to incorporate strength training while training for a marathon has long been a topic of debate for runners and coaches. Until fairly recently, many believed it was … Read more
Perks of Trail Running
Trail running has a lot to offer athletes who are looking to change up their routine, build strength or find motivation outside of the gym. Trail runs have a way … Read more