How to FUEL during a RACE

Running a marathon burns about 3000-4000 calories.  Most of the energy needed to run a marathon comes from burning fat-stores for fuel...and some glycogen (in the form of carbohydrates). Glycogen is like ROCKET FUEL.

Fueling is a big deal in a Full Marathon but it's actually a good idea in a Half-Marathon too.  The pace (intensity) of a half-marathon is faster than a full marathon so you will burn through your...

Read More

The "not so SECRET" to a FASTER marathon

The key to a faster marathon is developing STAMINA

First, let's define stamina and how it differs from endurance.

Endurance -vs- Stamina

The terms “endurance” and “stamina” are often used interchangeably, so let’s get it straight.  Your endurance is your base aerobic fitness, or how well you can run at slow easy paces.  Your stamina is your...

Read More

The simple truth about heart-rate training

As you know, using your heart rate to monitor your effort levels is a great tool. However, using your HR is only effective if your numbers are accurately determined. The traditional online calculators are often far enough off that you would be training outside your optimal effort level… so much so that you might be better off sitting on the couch!

Have you been making these mistakes?

Here's what's going on...

For example: If I use the popular 220 minus age to determine a maximum heart rate for a 40 year old, it would give her...

Read More

Do you want the 4 secrets to running faster?

Everyone wants to become faster at running but few people know how. Sure, we all know that you have to work at it. But what exactly does it take to get faster?

“To run faster, you have to run faster.” Well, that doesn’t help now does it?

If you’re thinking there’s got to be more to it than that, you’re right! You really need to know how. While simply running faster all the time can make you a faster runner, there is a much better approach. You might even say it’s a shortcut if...

Read More

S-T-R-E-T-C-H-I-N-G for Runners

Most runners know that stretching can improve running, yet few of us actually do it. I often skip my post run stretching because, "hey...I'm tired, I just ran for an hour and I have things to do".

Then there's the question about what kind of stretching to do and when. Should I stretch before or...

Read More

Get FASTER with "Striders"

If you’ve never heard of “striders” or aren’t sure how to use them, come on, I’ll show you.

First of all, they are fun and easy to do. Basically, all you do is: walk 100 steps, run 100 steps, then repeat. The run part is accelerating from a slow jog to 80%-90% of your max speed, holding that fast pace, and then decelerating back to a jog.

“Striders” are commonly used as a warm-up routine for sprinters, but they are also one of the best ways to improve the overall speed of long distance runners too. These striders are a little different because they are done at the END of a run. Let me explain.

The secret to running faster is…

Read More

Train smarter, NOT harder.

Most runners, even most veteran runners mess this up (me included). We run too hard too often and don’t allow for enough recovery. Some say that recovery days are more important than run days (me included).

But it’s worse than you may think! We are doing our recovery days all wrong!


Read More