Running Coaching from David & Megan Roche
This webinar covers everything you need to feel confident training for and running your first trail race or ultra, whether you’re training to run 5 miles or 50K,.
An overview of the biomechanics of hill running, how and when to do hill intervals, and why they'll make you stronger.
Hiking doesn't feel as glamorous as prancing along ridgelines or bombing down hills, but it can make you a faster and more efficient runner.
Here are three of the biggest factors to keep in mind when it comes to succeeding at your first 100-mile race.
There is a temptation to treat winter as a hibernation period, but it can be your chance to supercharge training.
These gifts are 11 research-backed options for an athlete looking to push their performance limits.
It's okay for the first mile of your run to be the slowest. In fact, physiology says that might be the best way to begin.
Winter running can be dreary, with a pause in racing and abundance of inclement weather. But there are ways to make the most of those cold months.
Easy, silly ways to make your next run more fun.
The treadmill is often a necessary evil, like road running or wearing pants. Whatever the reason to run inside, it doesn't have to be a drag.
The goal for easy running is to maintain a conversational pace, but if you live in a pretty hilly area the only way to get your heart rate down may be to take walk breaks.
You can wear whatever you want when you run, but letting your body get too cold may increase injury risk and reduce performance, in addition to being way less cozy.
Spring might be right around the corner, but winter weather is persisting in many places. Here's what to remember when running outside in the cold.
Strong, repeatable downhill running is a major factor predicting trail running performance. So how can athletes improve how their physiology responds to downhills?
Heat training may improve performance in all conditions. This article provides a practical guide for how to get heat training benefits without overstressing your body.
For a quality workout, at what temperature should you run on a treadmill or brave the cold?
Hiking is an amazing opportunity in trail races. No matter where you live, you can become a stellar hiker by adding a small number of treadmill sessions.
There isn't a lot of research into the relationship between yoga and running performance. But it provides a few key elements for runners.
For athletes that are stagnating or regressing, these 6 training interventions can spur adaptation to a new level of fitness.
The off-season is an opportunity. Capture it.
Doubles are an element in most pro-athlete training plans that can help athletes of all levels get faster.
Setting a race schedule is unique to each athlete, but there are some common considerations.
Just like dancing, downhill running requires you to commit, relax and get your mind out of the way.
Running is about efficiency. And looking good in race photos. This article will help with both.
We've all had those days, your heart is aching to run, but your body is just plain aching.
I am planning on running my first 100-mile race this summer, but the farthest I’ve run is 50 miles.
Are the watch estimates correct? And how much do they matter?
Everyone starts as a beginner. At some point, Albert Einstein solved his very first math equation and every presidential candidate told their very first lie to an Iowan.
If you've watched the Tour de France in the last decade, you've probably noticed riders staring at their power meters. Should runners do the same?
Father Time is undefeated. But with smart training, we can give him a run for his money.
Here's how to maximize your time on the 'mill for benefits on the trails.
Your watch is only as smart as its user. Here's how to be strategic about your gadget's feedback and metrics.
Here are a few of our favorite ways to spice up your next run when things start to feel mundane.
Ask the coach: are saunas beneficial for runners, or do they do more harm than good?
There are two things to think about when deciding whether or not to run an ultra: physical preparedness and psychological motivation.
Traveling can be tough on your body, especially ahead of a big race. Here's how to set yourself up for success when on the go.
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.
Nerves on race day are completely normal and everyone experiences them. Here are the things to keep in mind before you race.
Running downhill fast can be scary. But if you practice the right technique and build up confidence, you'll by flying in no time.
There's so much to think about before a race. Some things are important, and others really, really aren't. Here's what you should focus on.
In races, it’s essential to believe in yourself, a rocky field might seem unrunable, but if you just go for it, it almost always works out. If it doesn’t, that makes for a really good story over post-race IPA.
Hills are jerks, but the right training will prepare you for any climb. Here's how to make every mountain feel like a molehill.
Being a trail runner requires eschewing specialization. Trail runners need good form for flats, uphills, downhills and technical terrain.
When it comes to super steep hills, it's more efficient to hike rather than run. Here's when - and how - to power hike.
Building volume can help turn consistent training into big performances, as long as you do it safely. Here's how.
Hot weather running is hard. But you can get better at it by implementing a few key techniques.
Use long runs to maximize your racing potential. Here's a complete guide to long runs for any race distance.
Running in the heat isn't very fun for most of us. But you CAN get better at it, with the right techniques.
If you look at hundreds of elite athlete training logs, short, fast “strides” will be a close-to-universal element.
There is a general theory of stride optimization, where runners often self-select the most economical form over time as they gain experience. Deviations from that optimized stride are usually not positive for running economy.
It's a common complaint: Running is not usually too hard, but long runs are impossible.
The studies indicate that napping may be helpful for performance. Let’s break it down.
In December the problem is that cross-population injury rates seem to go slightly up and overall performance seems to go slightly down in winter.
Zwift has taken the cycling world by storm. But what began to surprise me this year was seeing it pop up in my Strava feed from so many serious runners.
Putting it all together: based on biology and applied studies, it seems likely that prolonged training in hot conditions can improve fitness via increased hemoglobin mass.
Classic periodization can feel like a repeating loop. You build an aerobic base with mostly easy running. On top of that base, you build efficient speed/outwork with added intensity.
The best way to improve your climbing long-term is probably not to go out and climb a lot. Let's power hike our way through the reasoning.
There are lots of benefits - both psychological and physiological - to running long mileage feeling really fresh.
Having skill on technical trails can make or break a trail race for many athletes. Here's how to harness that.
Easy is not a constant pace each day. And sometimes, keeping it easy physically and mentally requires a run to be very, very slow.
It doesn’t take many stimuli for the body to adapt to sustainable, fast downhill running. It’s free speed, you just have to show up at the counter and grab it.
This article has the simple goal of removing pressure from the dialogue about sleep. Because if you read enough on the subject, it can feel like not being a great sleeper might as well mean you are strapping a 500-pound weight around your neck.
Way more important than that performance stuff, yoga can make some people happier. If yoga makes you happy, I promise that it will be good for your running life no matter what any study says.
If you think you hate the treadmill, this perceived exertion reset may work for you to get in some quality indoor workouts when the trails are icy or smoky.
Walking doesn’t make you less of a trail runner … in fact, embracing walking may be part of what makes you a true trail runner. It all gets back to the challenge and variability of the sport.
The Journal of Sport Behavior found that music can reduce perceived exertion, and that “appropriately selected music can enhance enjoyment levels and adherence to physical activity.”
If stress-limited athletes tried to train more or train harder right away, they’d probably break down or burn out, and they definitely wouldn’t adapt to the overstress.
If you can get your power hiking up-to-par with your running abilities, it may turn out to be your superpower in your next race.
Training to handle hot days, whether it be for training or racing, will make even the more miserable days bearable.
Runners might take sleep aids for anything ranging from diagnosed insomnia to a cold to just trying to catch a bit of shut-eye before a big race. But what do the different options mean for athletic performance?
Every week or two, I'll open an athletes training log and it seems like a blood-curdling scream leaps off the page, "My body is being weird! My heart rate was way too high on this run!"
When thinking about what your watch is telling you, remember the old saying: “even a broken clock is right twice a day.” On top of that, even if the VO2 max number is correct, there’s no reason for it to inform your training approach.
Letting your body get too cold may increase injury risk and reduce performance, in addition to being way less cozy.
Particulates from smoke are so small that they can burrow deep in the lungs and even enter the bloodstream, causing local and systemic inflammation and circulatory issues.
The general principle from the research is that cross training as a supplement to running is beneficial, and as a substitute for running may be beneficial in some circumstances and detrimental in others.
Uphills are easy. Some of you probably just spit out your coffee and started drafting angry letters to the editor: fake news I demand a refund.
There will be days when running is difficult; it may seem like eons pass as you stagnate trying to reach your running potential. Stick with it, though, and there’s no telling where you might end up.
If you're like most of us, you may be over the hill before you even realize there was a hill to go over in the first place.
Instead of being the bellwether of performance, VO2 max is one of many variables that go into making a complete trail runner. Here is a primer on what you need to know about VO2 max.
The primary goal of training is to enable your body to hold a faster pace for a longer time. First you build an aerobic base, then sprinkle in some training at higher intensity.
The taper: it's that magical time before a race, when you cut back on training and hope to pull a very fast rabbit out of the hat on race day.
Consider this your 100% comprehensive guide to prepping for your best season yet. Use these tips to get yourself strong and fit for racing.
Follow these 10 rules for happy, healthy racing no matter what your goals are.
Proper stride mechanics help reduce injury risk and increase your ability to hold faster paces. However, it does not always come naturally.
No matter how fast you are, if your body isn't prepared for race-day hills, chances are you'll struggle. Here's how to train for vert.
According to recent studies, there is some evidence that using the sauna consistently could lead to performance benefits in all conditions—both hot and cold.
One of the toughest things for new trail runners to learn is that moving fast downhill requires two different types of running form.
Aid stations can be an oasis or a mirage. They provide fuel and support after hours on the trail, but if you linger, your momentum may flag.
In your training, above all else, prioritize steadily increasing aerobic volume over time. Consistent, easy running forms the foundation of healthy, fast running.
The key to running fast is learning to run slow. But what does it mean, and how do you do it? It can be tough to define how fast your everyday, non-workout runs should be.
Technical trails can serve the bonus purpose of helping you build speed, especially when training for twisty mountain races.
Barefoot running seems to have become a belief system, with Born to Run as its holy book.
Tapering is a key part of any training plan. Here's what to keep in mind for the last phase of pre-race training.
Here’s a secret no one tells you when you start running: it is almost always somewhat terrible for the first few minutes.
Just like wine, runners have a peak where potential meets preparation. The peak varies and can even be stretched out over years or decades, but, at some point, it's inevitable.
If you learned athletic habits as a kid like I did, you may be misusing your arm swing, and in the process, making running way harder than it needs to be.
The key to reaching your potential is not running hard but learning to run easy.
If your to-do list is so long it needs to be written on a scroll, then it’s important to limit how much focus you need for running.
Trail running is a year-round lifestyle, so to get the most out of our training, we need to focus on resolutions that can apply to every run.
If you want to get after it come June or July—but have neglected your mountain-goat muscles all winter—make the most of the next few months.
When thinking about aging, it’s essential to be honest about what it means for running performance.
Running can be terrible if you’re just starting out or coming back after a hiatus. People don’t talk about that feeling often, but it’s true.
How do you make sure you really are ready, physically and mentally, when the big day arrives? When (and how) should you work out, and when should you rest? Here’s a rundown of what to do in the lead-up to your next race.
Yes, gravity can be a jerk. But you can make it your friend. A few simple techniques make every uphill a breeze. Here is how to make climbing … dare I say it … fun.
Simply put, 99 percent of trail runners have the talent to get way faster. But like anything else in life, you need to work at it.
Even after months of acclimation, running performance will still be negatively affected by heat and humidity. Many athletes struggle to recalibrate their easy effort for the heat of summer.
Here’s how to maximize the benefits of the lunchtime run, without getting in trouble with HR.
My whole running life, I had tied my shoes the wrong way. It took an embarrassing mid-race incident for me to realize my mistake.
In trail running, the biggest miracles are usually just hard work in disguise—the result of years of sweat when no one is watching.
A side stitch is a turd in the punch bowl: it can ruin your trail-running party. Sometimes, it can even end your party altogether, forcing you to stop your run or DNF your race.
Look at 100 different training logs from elite road and track racers, and one unifying factor will stick out: most of them are running twice a day, usually two to five times per week.
Don’t let perfect training be the enemy of good training. Lots of “good” consistency over time can make for a close-to-perfect runner.
Barefoot running: we've all heard about it. Should you be ditching shoes and running in the nude (from the ankles down)?
Fortunately, you can get an antidote to the travel-induced zombie contagion by planning ahead and thinking about traveling and training.
If you have stagnated with running, consider exploring these four training ideas to maximize your cumulative running rewards.
The data speaks for itself: his articles are among the most popular on the Trail Runner website. Here are the six most-read articles David has written this year.
Heart rate integrates lots of complex variables to tell a story about how hard your body is working. Understanding how your unique cardiac physiology responds to training can let you calibrate your perceived exertion.
You went from your first running steps to consistent running, mixing easy runs and workouts, loving the process of running development. There are just a few things to remember as you evolve over the coming decades.
Welcome to Part 3 of Zero to Trail Hero. Time to pick up the pace—and have fun doing it. The key: run tall and up the turnover.
Welcome to Part 2 of Zero to Trail Hero. Now is when things ease onward gently. The most important part of this process is to not force it—as is often our natural inclination.
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