13 Benefits of Running Hills
Running uphill is one of the first workouts we give new runners and here you're going to find out why you WANT more hills in your running.
10K
Whether you’re just starting or seeking a new challenge in your running career, the 10K distance, covering 6.2 miles, offers a great opportunity to push your limits and achieve new personal records.
Join our community of runners and let’s explore the 10K distance together with tips, training plans including our popular Couch to 10K, and guidance from running coach Amanda Brooks!
How to Run Uphill | Maximize Your Run Efficiency
Running hills is a great way increase fitness and massively improve race times, but it does require changing your form. Learn to do it …
Is Running Speed Genetic?
What role to genetics play in running? What does the science say about elites vs regular runners and is it really genetic?
Best Running Movies: 10 To Help Find that Mojo
The best running movies you can stream right now to get your motivation going pre-race, for cross country or through the winter!
90 Funny & Motivational Race Signs | Marathon Posters & Banners
Snag over 80+ Funny & Motivational Race Sign ideas to help you create marathon signs and be a supporter they can't help but see and LOVE!
How to Support a Friend to Start Exercising
How to support someone ready to start exercising without freaking them out, overwhelming them or undermining their good intentions!
Zone 5 Heart Rate Training | Stop Skipping It
Zone 5 cardio has some very specific uses and benefits. It's not just for sprinters, it can benefit most runners. Find out how to use it.
Running in the Heat and Humidity | Tips from a Coach
Running in the heat is about more than mental toughness. Here are some preparations and key ways to get through hot weather runs.
Garmin Forerunner 165 Review | Best Beginner Running Watch
Ready to find a watch for all the running data? A deep dive review into why we found Garmin 165 to be the best running watch for beginners.
5 Must Do Hip Stretches for Runners: Releasing Tight Hips
Hip stretches for runners are designed to improve your range of motion, power in your stride and reduce potential injuries. Do them today!
7 Barefoot Running Benefits (From a Skeptical Coach)
As a running coach, barefoot running is something I recommend in limited doses, but for every runner. There are some incredible benefits!
Mental Toughness For Runners: Mind Games to Keep Pushing
What percentage of running is mental? We often see memes that say it’s 90% mental, 10% physical. While I think that’s a bit high …
What Is Interval Running? Workouts and How to Start
Interval running workouts are a great way to improve your speed an endurance. Get some ideas here to get started.
What is a Tempo Run? Finding the Right Pace and Workout Ideas
Tempo runs give runners an edge by building endurance and speed. Here we'll dive into your tempo pace and how to do the workouts.
How to Increase Running Cadence
What is your running cadence? How does it affect the way you run? What's a good running cadence goal? We answer all of that and more here!
Runners High Explained + How to Trigger It!
Learn about the science behind this phenomenon of euphoria known as the runner's high. And tips for achieving it more often during your …
Running with Sciatica: Should You or Shouldn’t You?
Running with sciatica, what an exercise physiologist wants you to know. Plus how to know if it's piriformis syndrome or sciatic pain.
How to Start Running in the Morning + 7 Benefits to Morning Workouts
Tips to start a morning run habit that you may not actually hate. Know the benefits of a morning run that you'll reap all day long.
Why Heel Striking Isn’t Bad and Forefoot Running Isn’t Perfect
A running coach busts myths around running foot strike and what you really need to know to prevent injuries. Forefoot running is just one …
15 Best Recovery Methods for All Athletes
For improving athletic performance, effective recovery methods are just as important as the workouts themselves. Here are the 15 best ones.
How Often Should You Run? Understanding Running Frequency
How often you should run is dependent on 6 key factors and changes according to your experience. Learn all of that and more in this article.
The Lure of the Running Streak: Should You Run Everyday?
Should you run everyday? Is it moving you towards your goals? Running streak records and what a run coach recommends.
Should I Run With Sore Legs? When to Go and When to Say No
Running with sore legs, ind out how to decide whether to run through it or take a rest day. From lots of miles to post strength training …
9 Science-Backed Benefits of Running
Is running good for you? It's a question often asked and here's what Doctors have to say about the benefits of running for health and brain.
10 Ways Running Effects Your Body (Pros and Cons)
Learn more about what running does to your body? I've covered the benefits as well as the potential drawbacks of running.
10K Pace Chart | Finish Time and Average 10K Pace
Quick reference 10K Pace chart to figure out your per mile pace for a goal finish time. Easy to use mile splits for training.
9 Best Running Shoes For Beginners
The right running shoe can improve performance and reduce injury risk. A run coach recommends the best running shoes for beginners based on …
How Many Laps is a Mile at the Track?
Whether you're a runner or a fan of track and field, knowing how many laps around a standard track equals one mile, a 5k, or 10k is useful.
12 Tips For Running in the Wind
Whether you're heading out for a training run or preparing for a marathon in the wind, these running in the wind tips will help master the …
Top 10 Things to Do The Day Before Your Race
From the 5k to the marathon, let's talk about key things to do the day before your race. Some final preparation to cap off your training!
Run Walk Marathon Training: Galloway Method Overview
Why is it that so many runners from newbies to advanced continue using the Galloway Method for marathons? Details on the program and results …
How to Calculate Your Maximum Heart Rate For Running
Find out the most accurate way to calculate your maximum heart rate, from different formulas to at home field tests that you can do …
15 Creative Ways to Display Race Medals and Bibs
Creative ways to display race medals without overwhelming your mantel. Metal hangers are just one of the ways to put your bling on display!
How to Start Running When You’re Out of Shape
Simple tips to make it possible to start running when you're out of shape. It can feel daunting, but it's absolutely doable.
What’s the Difference Between Training Vs Working Out
In the fitness industry, these two words are often used interchangeably — but they don’t mean the same thing. Find out what the difference …
Zone 2 Heart Rate Training Explained | How and Why It Matters
Zone 2 training is an aerobic workout that's part of any training plan to build endurance and reduce the risk of overuse. Learn more to do …
Base Building Running Plan: A Strong Foundation For Your Goals
If you plan to take up a new running program, a base building running plan is necessary. It focuses on developing a strong foundation.
10 Fun Workouts: Bring The Joy Back to Your Workouts
Are you unmotivated? Dragging yourself to the gym? Time to rethink what you believe is required to workout...fun workouts at home and …
Zone 4 Heart Rate Explained | When and How to Use It
What is Zone 4 Heart Rate, when should I use it and what can I use it for? The answers to these questions and more are covered on this page.
Threshold Running and Workouts: What You Need to Know
Many runners know threshold running and workouts, but for those who don't, here is what you need to know during threshold training.
10 Benefits of Treadmill Running | Why You Should Incorporate It
Treadmill running might just be the training tool that you've been missing to hit your next goal. 10 reasons a run coach recommends it.
Treadmill vs Outside Running: What’s the Difference?
Should you run indoors on a treadmill or outside for exercise? Learn the pros and cons of each type of exercise and which is better for your …
