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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Trail Tips

How To Run Your First Trail or Ultra Race with Coach David Roche

How To Run Your First Trail or Ultra Race with Coach David Roche

How To Run Your First Trail or Ultra Race with Coach David 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,. 

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How to Use Hill Intervals for Stronger Climbing

How To Run Your First Trail or Ultra Race with Coach David Roche

How To Run Your First Trail or Ultra Race with Coach David Roche

An overview of the biomechanics of hill running, how and when to do hill intervals, and why they'll make you stronger.

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Power Hiking for Trail Runners

How To Run Your First Trail or Ultra Race with Coach David Roche

3 Ways to Crush Your First 100 Miler

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. 

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3 Ways to Crush Your First 100 Miler

11 Performance-Focused Gifts to Improve Training and Adaptation

3 Ways to Crush Your First 100 Miler

Here are three of the biggest factors to keep in mind when it comes to succeeding at your first 100-mile race.

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How to Go All In on Winter Training

11 Performance-Focused Gifts to Improve Training and Adaptation

11 Performance-Focused Gifts to Improve Training and Adaptation

There is a temptation to treat winter as a hibernation period, but it can be your chance to supercharge training. 

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11 Performance-Focused Gifts to Improve Training and Adaptation

11 Performance-Focused Gifts to Improve Training and Adaptation

11 Performance-Focused Gifts to Improve Training and Adaptation

These gifts are 11 research-backed options for an athlete looking to push their performance limits.

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The Importance of Starting Slow

Let Winter Be Your Season to Get Fast and Powerful

Let Winter Be Your Season to Get Fast and Powerful

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. 

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Let Winter Be Your Season to Get Fast and Powerful

Let Winter Be Your Season to Get Fast and Powerful

Let Winter Be Your Season to Get Fast and Powerful

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.

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5 Ways to Add Playfulness to Your Next Run

Let Winter Be Your Season to Get Fast and Powerful

Getting the Most from Your Treadmill Workout

Easy, silly ways to make your next run more fun.

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Getting the Most from Your Treadmill Workout

The Importance of Not Getting Too Cold During Winter Runs

Getting the Most from Your Treadmill Workout

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. 

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When Should You Walk Uphill?

The Importance of Not Getting Too Cold During Winter Runs

The Importance of Not Getting Too Cold During Winter Runs

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. 

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The Importance of Not Getting Too Cold During Winter Runs

The Importance of Not Getting Too Cold During Winter Runs

The Importance of Not Getting Too Cold During Winter Runs

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.

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The 10 Commandments of Winter Running

3 Heat Training Strategies, From "Beginner" to "Advanced" to "Western States"

The 10 Commandments of Winter Running

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.

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The Science of Downhill Running

3 Heat Training Strategies, From "Beginner" to "Advanced" to "Western States"

The 10 Commandments of Winter Running

Strong, repeatable downhill running is a major factor predicting trail running performance. So how can athletes improve how their physiology responds to downhills? 

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3 Heat Training Strategies, From "Beginner" to "Advanced" to "Western States"

3 Heat Training Strategies, From "Beginner" to "Advanced" to "Western States"

3 Heat Training Strategies, From "Beginner" to "Advanced" to "Western States"

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.

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How Cold is Too Cold to Run?

Does Yoga Improve Running Performance? Here's the Science.

3 Heat Training Strategies, From "Beginner" to "Advanced" to "Western States"

 For a quality workout, at what temperature should you run on a treadmill or brave the cold?

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How to Use a Treadmill to Improve Power Hiking

Does Yoga Improve Running Performance? Here's the Science.

Does Yoga Improve Running Performance? Here's the Science.

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.

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Does Yoga Improve Running Performance? Here's the Science.

Does Yoga Improve Running Performance? Here's the Science.

Does Yoga Improve Running Performance? Here's the Science.

There isn't a lot of research into the relationship between yoga and running performance. But it provides a few key elements for runners. 

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6 Ways to Take Training to the Next Level

The Performance-Enhancing Power of Easy Doubles

6 Ways to Take Training to the Next Level

For athletes that are stagnating or regressing, these 6 training interventions can spur adaptation to a new level of fitness.

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Earn Your Breakthrough in the Off-Season

The Performance-Enhancing Power of Easy Doubles

6 Ways to Take Training to the Next Level

The off-season is an opportunity. Capture it.

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The Performance-Enhancing Power of Easy Doubles

The Performance-Enhancing Power of Easy Doubles

The Performance-Enhancing Power of Easy Doubles

Doubles are an element in most pro-athlete training plans that can help athletes of all levels get faster.

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How Often Should I Race?

3 Running-Form Tips to Make You Faster

The Performance-Enhancing Power of Easy Doubles

Setting a race schedule is unique to each athlete, but there are some common considerations. 

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How to Run Steep Downhills

3 Running-Form Tips to Make You Faster

3 Running-Form Tips to Make You Faster

Just like dancing, downhill running requires you to commit, relax and get your mind out of the way. 

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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

Running is about efficiency. And looking good in race photos. This article will help with both. 

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When Should You Skip a Run?

Should You Celebrate Your Watch's VO2 Max Numbers?

How to Pace Your First 100-Miler

We've all had those days, your heart is aching to run, but your body is just plain aching. 

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How to Pace Your First 100-Miler

Should You Celebrate Your Watch's VO2 Max Numbers?

How to Pace Your First 100-Miler

I am planning on running my first 100-mile race this summer, but the farthest I’ve run is 50 miles.

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Should You Celebrate Your Watch's VO2 Max Numbers?

Should You Celebrate Your Watch's VO2 Max Numbers?

Should You Celebrate Your Watch's VO2 Max Numbers?

Are the watch estimates correct? And how much do they matter?

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How To Be A Beginner Trail Runner

How to Train Like an Elite Over Age 65

Should You Celebrate Your Watch's VO2 Max Numbers?

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.

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Should You Train With A Power Meter?

How to Train Like an Elite Over Age 65

How to Train Like an Elite Over Age 65

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?

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How to Train Like an Elite Over Age 65

How to Train Like an Elite Over Age 65

How to Train Like an Elite Over Age 65

Father Time is undefeated. But with smart training, we can give him a run for his money.

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Treadmill Climbing Can Super-Charge Your Training

Treadmill Climbing Can Super-Charge Your Training

Treadmill Climbing Can Super-Charge Your Training

Here's how to maximize your time on the 'mill for benefits on the trails.

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How Your Watch Can Hurt (Or Help) Your Growth

Treadmill Climbing Can Super-Charge Your Training

Treadmill Climbing Can Super-Charge Your Training

Your watch is only as smart as its user. Here's how to be strategic about your gadget's feedback and metrics.

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How to Find More Joy on the Run

Treadmill Climbing Can Super-Charge Your Training

How to Find More Joy on the Run

Here are a few of our favorite ways to spice up your next run when things start to feel mundane.

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Saunas: Hot or Not?

How do You Know if You're Ready to Run an Ultramarathon?

How to Find More Joy on the Run

Ask the coach: are saunas beneficial for runners, or do they do more harm than good?

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How do You Know if You're Ready to Run an Ultramarathon?

How do You Know if You're Ready to Run an Ultramarathon?

How do You Know if You're Ready to Run an Ultramarathon?

There are two things to think about when deciding whether or not to run an ultra: physical preparedness and psychological motivation. 

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9 Tips to Make Your Body Feel OK When Travelling

How do You Know if You're Ready to Run an Ultramarathon?

How do You Know if You're Ready to Run an Ultramarathon?

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.

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One Easy Tip to Improve Running Form

One Easy Tip to Improve Running Form

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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What To Do On Race Morning

One Easy Tip to Improve Running Form

One Easy Tip to Improve Running Form

Nerves on race day are completely normal and everyone experiences them. Here are the things to keep in mind before you race.

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Mastering Downhill Technique

One Easy Tip to Improve Running Form

What Matters (And What Doesn't) Days Before a 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.

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What Matters (And What Doesn't) Days Before a Race

Get Stronger on Hills (Even if You Live Somewhere Flat)

What Matters (And What Doesn't) Days Before a Race

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.

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Flatlander Tips for Altitude and Mountain Training

Get Stronger on Hills (Even if You Live Somewhere Flat)

Get Stronger on Hills (Even if You Live Somewhere Flat)

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.

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Get Stronger on Hills (Even if You Live Somewhere Flat)

Get Stronger on Hills (Even if You Live Somewhere Flat)

Get Stronger on Hills (Even if You Live Somewhere Flat)

Hills are jerks, but the right training will prepare you for any climb. Here's how to make every mountain feel like a molehill.

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Dial In Your Trail Running Technique

Dial In Your Trail Running Technique

Dial In Your Trail Running Technique

Being a trail runner requires eschewing specialization. Trail runners need good form for flats, uphills, downhills and technical terrain.

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When (and How) to Power Hike

Dial In Your Trail Running Technique

Dial In Your Trail Running Technique

When it comes to super steep hills, it's more efficient to hike rather than run. Here's when - and how - to power hike.

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How to Safely Build Volume?

Dial In Your Trail Running Technique

Here's How to Make the Most of Heat Training

Building volume can help turn consistent training into big performances, as long as you do it safely. Here's how.

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Here's How to Make the Most of Heat Training

Here's How to Make the Most of Heat Training

Here's How to Make the Most of Heat Training

Hot weather running is hard. But you can get better at it by implementing a few key techniques.

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Run Long, Race Strong

Here's How to Make the Most of Heat Training

The Basics of Heat Training for Running

Use long runs to maximize your racing potential. Here's a complete guide to long runs for any race distance.

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The Basics of Heat Training for Running

Here's How to Make the Most of Heat Training

The Basics of Heat Training for Running

Running in the heat isn't very fun for most of us. But you CAN get better at it, with the right techniques.

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Why and How to Run Strides to Improve Speed on the Trails

Why and How to Run Strides to Improve Speed on the Trails

Why and How to Run Strides to Improve Speed on the Trails

If you look at hundreds of elite athlete training logs, short, fast “strides” will be a close-to-universal element. 

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5 Running Form Tips

Why and How to Run Strides to Improve Speed on the Trails

Why and How to Run Strides to Improve Speed on the Trails

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.

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Ask the Coach: Long Run Fatigue

Why and How to Run Strides to Improve Speed on the Trails

Do Afternoon Naps for Athletes Improve Performance?

It's a common complaint: Running is not usually too hard, but long runs are impossible. 

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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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Science Says: Take Hot Baths

Do Afternoon Naps for Athletes Improve Performance?

Why I Love Zwift for Cross Training

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.

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Why I Love Zwift for Cross Training

Do Afternoon Naps for Athletes Improve Performance?

Why I Love Zwift for Cross Training

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.

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Training in Hot Conditions May Enhance Fitness and Performance

Training in Hot Conditions May Enhance Fitness and Performance

Training in Hot Conditions May Enhance Fitness and Performance

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.

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Aerobic Build Weeks

Training in Hot Conditions May Enhance Fitness and Performance

Training in Hot Conditions May Enhance Fitness and Performance

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. 

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The Best Way to Build Uphill Speed

Training in Hot Conditions May Enhance Fitness and Performance

The Best Way to Build Uphill Speed

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.

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Feel-Good-Finish Long Runs

How to Run Faster on Technical Trails

The Best Way to Build Uphill Speed

There are lots of benefits - both psychological and physiological - to running long mileage feeling really fresh.

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How to Run Faster on Technical Trails

How to Run Faster on Technical Trails

How to Run Faster on Technical Trails

Having skill on technical trails can make or break a trail race for many athletes. Here's how to harness that. 

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The Art of the Easy Shuffle

How to Run Faster on Technical Trails

How to Run Faster on Technical Trails

Easy is not a constant pace each day. And sometimes, keeping it easy physically and mentally requires a run to be very, very slow.

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Training to Be a Strong Downhill Runner

Training to Be a Strong Downhill Runner

Training to Be a Strong Downhill Runner

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.

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It's OK if You Are Not a Great Sleeper

Training to Be a Strong Downhill Runner

Training to Be a Strong Downhill Runner

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.

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Yoga May Help Your Running

Training to Be a Strong Downhill Runner

One Great Trick to Stop Hating the Treadmill

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.

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One Great Trick to Stop Hating the Treadmill

Trail Running Involves Walking, and That is Freaking Awesome

One Great Trick to Stop Hating the Treadmill

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.

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Trail Running Involves Walking, and That is Freaking Awesome

Trail Running Involves Walking, and That is Freaking Awesome

Trail Running Involves Walking, and That is Freaking Awesome

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.

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You Can Listen to Music When Running if it Brings You Joy

Trail Running Involves Walking, and That is Freaking Awesome

Trail Running Involves Walking, and That is Freaking Awesome

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.”

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Training For Busy Athletes

Heat Acclimation for Athletes Who Hate the Heat

Get Your Power Hiking in Gear

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.

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Get Your Power Hiking in Gear

Heat Acclimation for Athletes Who Hate the Heat

Get Your Power Hiking in Gear

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. 

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Heat Acclimation for Athletes Who Hate the Heat

Heat Acclimation for Athletes Who Hate the Heat

Heat Acclimation for Athletes Who Hate the Heat

Training to handle hot days, whether it be for training or racing, will make even the more miserable days bearable. 

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Sleep Aid and Running Performance

Why You Should be Skeptical About Your Wrist-Based Heart Rate

Heat Acclimation for Athletes Who Hate the Heat

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?

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Why You Should be Skeptical About Your Wrist-Based Heart Rate

Why You Should be Skeptical About Your Wrist-Based Heart Rate

Why You Should be Skeptical About Your Wrist-Based Heart Rate

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!"

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Should I Celebrate an Updated VO2 Max Number on My Watch?

Why You Should be Skeptical About Your Wrist-Based Heart Rate

Why You Should be Skeptical About Your Wrist-Based Heart Rate

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.

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The Importance of Not Getting Too Cold During Winter Runs

The Importance of Not Getting Too Cold During Winter Runs

The Importance of Not Getting Too Cold During Winter Runs

Letting your body get too cold may increase injury risk and reduce performance, in addition to being way less cozy. 

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Should You Run in Smoky Air? Probably Not.

The Importance of Not Getting Too Cold During Winter Runs

The Importance of Not Getting Too Cold During Winter Runs

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.

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Ask the Coach: Cross Training

The Importance of Not Getting Too Cold During Winter Runs

Training for Downhills When You Don't Live Near Mountains

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.

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Training for Downhills When You Don't Live Near Mountains

Training for Downhills When You Don't Live Near Mountains

Training for Downhills When You Don't Live Near Mountains

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. 

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From Zero to Trail Hero: Part One

Training for Downhills When You Don't Live Near Mountains

From Zero to Trail Hero: Part One

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.

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Train to Run Faster as You Age

Training for Downhills When You Don't Live Near Mountains

From Zero to Trail Hero: Part One

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. 

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What You Need to Know About VO2 Max

Use Threshold Training to Run Faster, Longer

Use Threshold Training to Run Faster, Longer

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.

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Use Threshold Training to Run Faster, Longer

Use Threshold Training to Run Faster, Longer

Use Threshold Training to Run Faster, Longer

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. 

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The Art of (Realistic) Tapering

Use Threshold Training to Run Faster, Longer

Get Ready for Your Strongest, Fastest Season Yet

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. 

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Get Ready for Your Strongest, Fastest Season Yet

Get Ready for Your Strongest, Fastest Season Yet

Get Ready for Your Strongest, Fastest Season Yet

Consider this your 100% comprehensive guide to prepping for your best season yet. Use these tips to get yourself strong and fit for racing. 

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The 10 Commandments of Race Day

Get Ready for Your Strongest, Fastest Season Yet

The 10 Commandments of Race Day

Follow these 10 rules for happy, healthy racing no matter what your goals are.

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3 Steps to a Better Stride

Get Ready for Your Strongest, Fastest Season Yet

The 10 Commandments of Race Day

Proper stride mechanics help reduce injury risk and increase your ability to hold faster paces. However, it does not always come naturally. 

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Chasing Vert

Get Faster While Sitting Still

Get Faster While Sitting Still

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. 

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Get Faster While Sitting Still

Get Faster While Sitting Still

Get Faster While Sitting Still

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.

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Destroy on the Downhill

Get Faster While Sitting Still

Destroy on the Downhill

One of the toughest things for new trail runners to learn is that moving fast downhill requires two different types of running form.

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How to Ace Aid Stations

4 Tips for Running a Fast Ultramarathon

Destroy on the Downhill

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.

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4 Tips for Running a Fast Ultramarathon

4 Tips for Running a Fast Ultramarathon

4 Tips for Running a Fast Ultramarathon

In your training, above all else, prioritize steadily increasing aerobic volume over time. Consistent, easy running forms the foundation of healthy, fast running.

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How to Run Slow

4 Tips for Running a Fast Ultramarathon

4 Tips for Running a Fast Ultramarathon

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.

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How to Get Free Speed Out of Switchbacks

How to Get Free Speed Out of Switchbacks

How to Get Free Speed Out of Switchbacks

Technical trails can serve the bonus purpose of helping you build speed, especially when training for twisty mountain races. 

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The Basics of Barefoot Running

How to Get Free Speed Out of Switchbacks

How to Get Free Speed Out of Switchbacks

Barefoot running seems to have become a belief system, with Born to Run as its holy book. 

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How Much Do You Really Need to Taper?

How to Get Free Speed Out of Switchbacks

How Much Do You Really Need to Taper?

Tapering is a key part of any training plan. Here's what to keep in mind for the last phase of pre-race training. 

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Beat the First-Mile Fatigue

Beat the First-Mile Fatigue

How Much Do You Really Need to Taper?

Here’s a secret no one tells you when you start running: it is almost always somewhat terrible for the first few minutes.

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Getting Better With Age

Beat the First-Mile Fatigue

Getting Better With Age

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.

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Arm Swings 101

Beat the First-Mile Fatigue

Getting Better With Age

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. 

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Want to Run Fast? Learn to Run Easy.

4 Training Tips for Busy Non-Elite Runners

4 Training Tips for Busy Non-Elite Runners

The key to reaching your potential is not running hard but learning to run easy. 

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4 Training Tips for Busy Non-Elite Runners

4 Training Tips for Busy Non-Elite Runners

4 Training Tips for Busy Non-Elite Runners

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.

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Five Trail-Running Resolutions

4 Training Tips for Busy Non-Elite Runners

5 Ways to Get Ready for Summer Mountain 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.  

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5 Ways to Get Ready for Summer Mountain Running

For You If: You're New to Trail Running, Or Coming Back From A Hiatus

5 Ways to Get Ready for Summer Mountain Running

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.

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Faster Over 50

For You If: You're New to Trail Running, Or Coming Back From A Hiatus

For You If: You're New to Trail Running, Or Coming Back From A Hiatus

When thinking about aging, it’s essential to be honest about what it means for running performance. 

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For You If: You're New to Trail Running, Or Coming Back From A Hiatus

For You If: You're New to Trail Running, Or Coming Back From A Hiatus

For You If: You're New to Trail Running, Or Coming Back From A Hiatus

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.

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The 5-Day Countdown to Your Next Race

Improve Your Uphill Running Form Today

Improve Your Uphill Running Form Today

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.

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Improve Your Uphill Running Form Today

Improve Your Uphill Running Form Today

Improve Your Uphill Running Form Today

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.

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How to Get Fast

Improve Your Uphill Running Form Today

Running Slower in the Heat

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.

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Running Slower in the Heat

How to Lace Your Trail-Running Shoes

Running Slower in the Heat

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.

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Mastering the Lunchtime Run

How to Lace Your Trail-Running Shoes

How to Lace Your Trail-Running Shoes

Here’s how to maximize the benefits of the lunchtime run, without getting in trouble with HR.

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How to Lace Your Trail-Running Shoes

How to Lace Your Trail-Running Shoes

How to Lace Your Trail-Running Shoes

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.  

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4 Tips for Becoming a Faster Runner

Stop Side Stitches From Ruining Your Run

Stop Side Stitches From Ruining Your Run

In trail running, the biggest miracles are usually just hard work in disguise—the result of years of sweat when no one is watching. 

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Stop Side Stitches From Ruining Your Run

Stop Side Stitches From Ruining Your Run

Stop Side Stitches From Ruining Your Run

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.  

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Should You Run Twice a Day?

Stop Side Stitches From Ruining Your Run

4 Tips for Busy Runners Training for an Ultramarathon

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.

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4 Tips for Busy Runners Training for an Ultramarathon

4 Tips for Busy Runners Training for an Ultramarathon

4 Tips for Busy Runners Training for an Ultramarathon

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.

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Should You Be Barefoot Running?

4 Tips for Busy Runners Training for an Ultramarathon

2018 Spring-Break Training Guide

Barefoot running: we've all heard about it. Should you be ditching shoes and running in the nude (from the ankles down)?

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2018 Spring-Break Training Guide

4 Tips for Busy Runners Training for an Ultramarathon

2018 Spring-Break Training Guide

Fortunately, you can get an antidote to the travel-induced zombie contagion by planning ahead and thinking about traveling and training.  

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4 New Training Ideas to Up Your Trail Running

The Best of Coach Roche: Top Training Tips from 2017

The Best of Coach Roche: Top Training Tips from 2017

If you have stagnated with running, consider exploring these four training ideas to maximize your cumulative running rewards.

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The Best of Coach Roche: Top Training Tips from 2017

The Best of Coach Roche: Top Training Tips from 2017

The Best of Coach Roche: Top Training Tips from 2017

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.  

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Heart Rate Training for Trail Running 101

The Best of Coach Roche: Top Training Tips from 2017

Heart Rate Training for Trail Running 101

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.

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Zero to Trail Hero: Part 5

Zero to Trail Hero: Part 5

Heart Rate Training for Trail Running 101

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.

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Zero to Trail Hero: Part 3

Zero to Trail Hero: Part 5

Zero to Trail Hero: Part 3

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. 

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Zero to Trail Hero: Part 2

Zero to Trail Hero: Part 5

Zero to Trail Hero: Part 3

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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