Running Coaching from David & Megan Roche
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.
Here's what to keep in mind for running before and after receiving each dose of your COVID-19 vaccine.
Decades of research prepared scientists to develop Covid vaccines quickly and safely. Here's what to keep in mind about vaccines and running.
Some athletes swear by compression socks, shorts and sleeves. But are there real pros and cons to compression?
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.
Morning soreness is part of being an athlete, and it’s usually not a cause for alarm.
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.
You can get strong and support faster running on just a few minutes a day.
How to stay happy and injury-free on the trails. Preventing major injuries is essential for reaching your adventure potential.
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.
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.
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.
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.
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.
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.
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.
Recovery is a critical part of training, because that's when adaptation from all your training happens.
The studies indicate that napping may be helpful for performance. Let’s break it down.
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.
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.
It's tough to self diagnose when you think you "might" be injured but can't quite tell. When in doubt, take a break.
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.
Rest days are a critical part of staying injury-free as a runner. But what should you actually do on your rest days?
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.
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.
Chase your potential by increasing your mileage for performance gains. Reaching big, scary goals usually requires more focus, more passion and more work.
Nearly every injury starts as a minor concern. For many motivated trail runners, the most important workout is deciding not to run.
Foam rolling is a popular and effective self-massage tool for athletes. Here's your complete guide to doing it properly.
It’s not a choice between perfect health and long-term injury. Often, things are somewhere in between.
Overtraining is a grizzly bear that can ruin your day-to-day life. Overreaching is a bear cub: mostly harmless, but with dangerous potential.
Take planned rest days when you are healthy, or you will be forced to take rest days when you are injured.
Getting back into serious running after injury, illness or another setback can be daunting and frustrating. Here's how to make it easier.
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.
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.
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.
For many people, dealing with physical pain is much easier than confronting underlying emotional issues. The brain creates pain as a distraction.
Ramping up your training is an exciting time. But increasing your mileage and intensity is also a time fraught with risk.
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.
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.”
Many elite athletes use compression for travel, recovery and/or racing, but just as many think it’s unnecessary. So who’s right?
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.
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.
A few simple tips can strip years of miles away, making you feel younger every day, stay healthier and run faster.
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.
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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