SWAP Adventure Team

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Running Coaching from David & Megan Roche

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SWAP Adventure Team

SWAP Adventure TeamSWAP Adventure TeamSWAP Adventure Team

Running Coaching from David & Megan Roche

Signed in as:

filler@godaddy.com

  • Home
  • Meet the Team
  • Pricing & Contact Info
  • About Us
  • Training Plans
  • Podcast
  • Writing
    • Featured
    • Training Theory + Science
    • Trail Tips
    • Mental Health
    • Fueling
    • Injuries + Prevention
    • Workouts + Training
    • Culture
    • Race Takeaways
  • Patreon

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Injury Treatment + Prevention

New Study Shows What Happens to Your Body Post-Ultra

New Study Shows What Happens to Your Body Post-Ultra

New Study Shows What Happens to Your Body Post-Ultra

After ultramarathons, the body undergoes numerous physiological changes.  The variance between men and women points toward very cool ideas for future physiology studies and training theory.

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Training Guidelines After COVID-19 Vaccine Doses

New Study Shows What Happens to Your Body Post-Ultra

New Study Shows What Happens to Your Body Post-Ultra

Here's what to keep in mind for running before and after receiving each dose of your COVID-19 vaccine. 

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COVID-19 Vaccine and Athletic Considerations

New Study Shows What Happens to Your Body Post-Ultra

COVID-19 Vaccine and Athletic Considerations

Decades of research prepared scientists to develop Covid vaccines quickly and safely. Here's what to keep in mind about vaccines and running.

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Should I Wear Compression Gear

The Science-Backed Way to Recover Before 2022

COVID-19 Vaccine and Athletic Considerations

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

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The Science-Backed Way to Recover Before 2022

The Science-Backed Way to Recover Before 2022

The Science-Backed Way to Recover Before 2022

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.

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It's Normal to Feel Sore in the Morning

The Science-Backed Way to Recover Before 2022

The Science-Backed Way to Recover Before 2022

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

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3 Running-Form Tips to Make You Faster

3 Running-Form Tips to Make You Faster

3 Running-Form Tips to Make You Faster

You have probably opened your computer a few days after a race, budding with excitement to see race photos. Wearing your bib is what appears to be a clumsy ostrich trying to twerk. 

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The Busy Runner's Weekly Strength and Mobility Plan

The Busy Runner's Weekly Strength and Mobility Plan

The Busy Runner's Weekly Strength and Mobility Plan

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

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The 10 Commandments of Healthy Running

The Busy Runner's Weekly Strength and Mobility Plan

The Busy Runner's Weekly Strength and Mobility Plan

How to stay happy and injury-free on the trails. Preventing major injuries is essential for reaching your adventure potential. 

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How Can You Maximize Your Glutes

The Busy Runner's Weekly Strength and Mobility Plan

5 Tips for Returning to Running After an Injury

Psychologically, the most important body part for running is between your ears. Physiologically, the most important body part for running may be on either side of your crack. 

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5 Tips for Returning to Running After an Injury

5 Tips for Returning to Running After an Injury

5 Tips for Returning to Running After an Injury

Sometimes, being a runner means not running for awhile. Injury is the inevitable side-effect of being a lifelong runner, much like death is the inevitable side effect of being a lifelong human being. 

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Nail Your Post-Race Recovery

5 Tips for Returning to Running After an Injury

One Easy Tip to Improve Running Form

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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One Easy Tip to Improve Running Form

5 Tips for Returning to Running After an Injury

One Easy Tip to Improve Running Form

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.

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Don't Call it a Comeback

We Aren't Immortal, So Injuries Are Inevitable

So You're Injured. Now What?

Getting back to running after injury is all about giving yourself the love and space to grow. Fitness always returns so much more quickly than it took to build in the first place. 

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So You're Injured. Now What?

We Aren't Immortal, So Injuries Are Inevitable

So You're Injured. Now What?

Here's some advice for how to prevent injuries, and what to do when they crop up (because they will). Injuries happen on a spectrum, and the line between healthy and injured is blurry. 

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We Aren't Immortal, So Injuries Are Inevitable

We Aren't Immortal, So Injuries Are Inevitable

How to Rest 23% of the Year to Keep Getting Faster

What can we do in the face of our own fragility? We can keep moving forward. It's easy to idealize running, but running isn't always perfect. 

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How to Rest 23% of the Year to Keep Getting Faster

Do Afternoon Naps for Athletes Improve Performance?

How to Rest 23% of the Year to Keep Getting Faster

Recovery is a critical part of training, because that's when adaptation from all your training happens.

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Do Afternoon Naps for Athletes Improve Performance?

Do Afternoon Naps for Athletes Improve Performance?

Do Afternoon Naps for Athletes Improve Performance?

The studies indicate that napping may be helpful for performance. Let’s break it down.

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The Science of Percussive Massage Tools

Do Afternoon Naps for Athletes Improve Performance?

Do Afternoon Naps for Athletes Improve Performance?

Yes, the Theragun and other similar percussive massage tools are just what they sound like...14-inch wide vibrators with an array of settings and attachments ostensibly designed for self massage.

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Ankle Taping for Trail Runners to Prevent Ankle Injury

Study Finds Potential Cardiovascular Risks From COVID-19

Ankle Taping for Trail Runners to Prevent Ankle Injury

Let’s start with a statement that isn’t quite medical terminology, but is medical honesty. Preventative ankle taping may be complete bullshit.  Or not. 

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When in Doubt, Take 3 Days Completely Off

Study Finds Potential Cardiovascular Risks From COVID-19

Ankle Taping for Trail Runners to Prevent Ankle Injury

It's tough to self diagnose when you think you "might" be injured but can't quite tell. When in doubt, take a break.

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Study Finds Potential Cardiovascular Risks From COVID-19

Study Finds Potential Cardiovascular Risks From COVID-19

Study Finds Potential Cardiovascular Risks From COVID-19

A study published online on July 27 in the JAMA Cardiology journal found that there could be ongoing cardiovascular risks for people that contract COVID-19. 

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The Importance of a Rest-Day Routine

It Is Good to Feel Good in Running and Life

Study Finds Potential Cardiovascular Risks From COVID-19

Rest days are a critical part of staying injury-free as a runner. But what should you actually do on your rest days?

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It Is Good to Feel Good in Running and Life

It Is Good to Feel Good in Running and Life

It Is Good to Feel Good in Running and Life

Here’s my rule for athletes: if you’re tired for more than 36 to 48 hours, back off training until you feel good again. 

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Should You Run in Smoky Air? Probably Not.

It Is Good to Feel Good in Running and Life

It Is Good to Feel Good in Running and Life

The question of whether or not to exercise outdoors when there is wildfire smoke in the air is one many athletes are facing more and more due to climate change.

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Here's How to Safely Increase Your Mileage

Here's How to Safely Increase Your Mileage

Here's How to Safely Increase Your Mileage

Chase your potential by increasing your mileage for performance gains. Reaching big, scary goals usually requires more focus, more passion and more work.

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Deciding When Not to Run

Here's How to Safely Increase Your Mileage

Here's How to Safely Increase Your Mileage

Nearly every injury starts as a minor concern. For many motivated trail runners, the most important workout is deciding not to run.

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A Beginner's Guide to Foam Rolling

Here's How to Safely Increase Your Mileage

A Beginner's Guide to Foam Rolling

Foam rolling is a popular and effective self-massage tool for athletes. Here's your complete guide to doing it properly.

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Learn to Rest, Before It's Too Late

Training Overreach: The Warning Signs No Runner Should Ignore

A Beginner's Guide to Foam Rolling

It’s not a choice between perfect health and long-term injury. Often, things are somewhere in between.

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Training Overreach: The Warning Signs No Runner Should Ignore

Training Overreach: The Warning Signs No Runner Should Ignore

Training Overreach: The Warning Signs No Runner Should Ignore

Overtraining is a grizzly bear that can ruin your day-to-day life. Overreaching is a bear cub: mostly harmless, but with dangerous potential. 

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Rest Days and Recovery Runs: What You Need to Know

Training Overreach: The Warning Signs No Runner Should Ignore

Training Overreach: The Warning Signs No Runner Should Ignore

Take planned rest days when you are healthy, or you will be forced to take rest days when you are injured. 

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Ask the Coach: 3 Tips for Getting Back in the Game

Ask the Coach: 3 Tips for Getting Back in the Game

Ask the Coach: 3 Tips for Getting Back in the Game

Getting back into serious running after injury, illness or another setback can be daunting and frustrating. Here's how to make it easier.

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Ask the Coach: Train for Running While Injured

Ask the Coach: 3 Tips for Getting Back in the Game

Ask the Coach: 3 Tips for Getting Back in the Game

Injuries are almost inevitable for serious runners, but,  think of the time off as a blessing in disguise—a chance to build strength that will help you once everything is healed.

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The Basics of Barefoot Running

Ask the Coach: 3 Tips for Getting Back in the Game

The Basics of Barefoot Running

Most of the impartial research indicates no significant change in injury rates for barefoot runners. Barefoot running can in fact be bad for running performance when applied as strictly as some marketing efforts have encouraged.

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Run Less to Run More

4 Tips for Ramping Up Early-Season Mileage

The Basics of Barefoot Running

Strategic use of down weeks—where you reduce training volume by anywhere from 15 to 75 percent—can help keep injury at bay and lead to fitness and health breakthroughs. 

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A Runner's Foot Pain Speaks Truth

4 Tips for Ramping Up Early-Season Mileage

4 Tips for Ramping Up Early-Season Mileage

For many people, dealing with physical pain is much easier than confronting underlying emotional issues. The brain creates pain as a distraction.

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4 Tips for Ramping Up Early-Season Mileage

4 Tips for Ramping Up Early-Season Mileage

4 Tips for Ramping Up Early-Season Mileage

Ramping up your training is an exciting time. But increasing your mileage and intensity is also a time fraught with risk. 

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Why It's OK to Take Time Off From Running

The Importance of Injury Prevention in Winter

The Importance of Injury Prevention in Winter

As a coach, I think the most dangerous superstition of all is one that lurks in the back of almost every runner’s mind. I must not take time off or I will get slow.

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The Importance of Injury Prevention in Winter

The Importance of Injury Prevention in Winter

The Importance of Injury Prevention in Winter

While peer-reviewed studies on the subject are limited, a 2014 master’s thesis reviewed the literature and found that “the injury rate for musculoskeletal injuries was higher in the winter months.”

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Does Compression Gear Actually Work

The Importance of Injury Prevention in Winter

Injuries are Inevitable, So Cut Yourself Some Slack

Many elite athletes use compression for travel, recovery and/or racing, but just as many think it’s unnecessary. So who’s right?  

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Injuries are Inevitable, So Cut Yourself Some Slack

Injuries are Inevitable, So Cut Yourself Some Slack

Injuries are Inevitable, So Cut Yourself Some Slack

This is not an article about avoiding injury. There are methods to reduce injury risk, for sure. But the only way to truly avoid running-related injury is simple: don’t run.  

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Is Stretching Good or Bad?

Injuries are Inevitable, So Cut Yourself Some Slack

Feel Fresher, Run Healthier

There is mounting evidence that static stretching before activity reduces subsequent power output from muscles. But it’s complicated, with lots of variance among studies and individual athletes.

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Feel Fresher, Run Healthier

Injuries are Inevitable, So Cut Yourself Some Slack

Feel Fresher, Run Healthier

A few simple tips can strip years of miles away, making you feel younger every day, stay healthier and run faster.

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How to Feel Good for Workouts

How to Feel Good for Workouts

How to Feel Good for Workouts

There’s still a good chance you’ll feel like a pile of horse manure when starting your run. That is okay. Some of the best performances often follow the most terrible-feeling warm-ups.

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Are You Overtraining?

How to Feel Good for Workouts

How to Feel Good for Workouts

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

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