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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Training Theory & Sexy Science

Can Extreme Fueling Approaches in Races Lead to Breakthroughs?

The Science on What Variables Predict Trail Running Performance

The Science on What Variables Predict Trail Running Performance

Mid-race fueling is a hotly debated topic, with different approaches working for everyone. But emerging science may validate what some of the best athletes do in practice--consume more calories than is traditionally suggested. Is it worth experimenting with 400+ calories per hour? Let’s break it down. 

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The Science on What Variables Predict Trail Running Performance

The Science on What Variables Predict Trail Running Performance

The Science on What Variables Predict Trail Running Performance

An emerging field of study takes a fascinating approach, using race performances themselves as the dependent variables. What are the attributes of an athlete who has the most success in trail and ultra races? The answer involves speed, strength, and ... maybe some luck. Let’s dive into a wildly fun area of research.

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The Science Behind How Elite Runners Train

The Science on What Variables Predict Trail Running Performance

The Surprising Connection Between Training Intensity and Long-Term Growth

A wonderful new review article analyzed the literature and online resources to summarize the training that makes athletes into the best in the world. It's got everything: easy running, workout structure, season design, tapers, and so much more. Let’s dive into one of the most incredible articles ever.

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The Surprising Connection Between Training Intensity and Long-Term Growth

The Surprising Connection Between Training Intensity and Long-Term Growth

The Surprising Connection Between Training Intensity and Long-Term Growth

Three science-backed tips for creating a training system that supports long-range athletic goals and progress.

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How Positive Reinforcement May Improve Physiology and Hormones

The Surprising Connection Between Training Intensity and Long-Term Growth

How Positive Reinforcement May Improve Physiology and Hormones

Fascinating studies from rugby show that positive reinforcement before and after matches can increase testosterone and reduce cortisol, along with improving performance. What are the implications for how we discuss training and racing?

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The Exciting, Rapid Adaptations From Speed Work in Studies

The Surprising Connection Between Training Intensity and Long-Term Growth

How Positive Reinforcement May Improve Physiology and Hormones

Some exercise physiology studies show quick improvement in athletes introducing just a few weeks of 30-second intervals. Does that mean all athletes might benefit from applying the principles of speed development? The answer could have major implications for how you think about structuring a training week.

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The Complex Connection Between Overreaching and Low Energy Availability

A new study reviewed the literature on how underfueling and overreaching may be intertwined in some cases, but not in all. The findings have big implications for how we talk about the nuanced world of training load and fueling in endurance sports.

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A Theory About Building Speed While Doing Long Races and Ultras

Applying the Principles of Minimal-Dose Resistance Training to Endurance Athletes

A Theory About Building Speed While Doing Long Races and Ultras

Conventional wisdom is that athletes get slower while racing longer distances, particularly ultras. But does it have to be that way?

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Western States 100 Time Predictions Based on Historical Data

Applying the Principles of Minimal-Dose Resistance Training to Endurance Athletes

A Theory About Building Speed While Doing Long Races and Ultras

Using data on past race-day results and temperatures, Dr. Marshall Burke completed regression analyses that predict what we can expect in 2022 for race winners, top 10 finishers, and average finish times. 

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Applying the Principles of Minimal-Dose Resistance Training to Endurance Athletes

Applying the Principles of Minimal-Dose Resistance Training to Endurance Athletes

Applying the Principles of Minimal-Dose Resistance Training to Endurance Athletes

A 2022 study in Sports Medicine reviewed the fascinating field of minimal-dose resistance training. Even very small strength training stimuli can lead to major benefits in the general population when done consistently over time. Here's why.

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The Great Cooling Revolution in Endurance Sports

Studies show that reducing body temperature may improve performance even in relatively temperate conditions. We’ve known that physiology for a long time, but it wasn’t until recently that athletes started making cooling techniques a top priority. All around the world, in all different sports, there is something big happening. We are witnessing a cooling revolution. 

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How Self-Talk May Impact Long Term Adaptation

The Wildly Cool Training Approach of Speed Skating Gold Medalist Nils Van Der Poel

The Exciting Complexity of Threshold Training for Trail Running

An incredible study from 2014 found that simple self-talk training and intervention can improve performance. What might happen when those psychology-influenced performance gains interact with physiological adaptations over multiple training cycles? My theory: our internal dialogues may hold one of the keys to unlocking breakthroughs.

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The Exciting Complexity of Threshold Training for Trail Running

The Wildly Cool Training Approach of Speed Skating Gold Medalist Nils Van Der Poel

The Exciting Complexity of Threshold Training for Trail Running

A perfectly designed training program might aim to have ideal intensity distributions. But what happens to a perfect program when you add hills? The answer to that question can lead to fitness breakthroughs... or collapses.

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The Wildly Cool Training Approach of Speed Skating Gold Medalist Nils Van Der Poel

The Wildly Cool Training Approach of Speed Skating Gold Medalist Nils Van Der Poel

The Wildly Cool Training Approach of Speed Skating Gold Medalist Nils Van Der Poel

6+ hours of biking a day? Ultrarunning? 2 rest days every week? 5 straight threshold workouts? Let’s explore the exciting training principles of a world-record holder, which could have lessons for all endurance athletes. And no matter what, it is extremely cool. 

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An Overview of the Norwegian Approach to Running Training

An Overview of the Norwegian Approach to Running Training

The Wildly Cool Training Approach of Speed Skating Gold Medalist Nils Van Der Poel

Some athletes from Norway are using variations of intensity-controlled threshold training, double-workouts, and focused specific work to great success on the international stage. The approach has important takeaways for all athletes. Let’s take a deep dive into some training theory.

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Sleep Aids and Running Performance

An Overview of the Norwegian Approach to Running Training

The Science-Backed Way to Recover Before 2022

There are a variety of medications you can take to help yourself sleep, but what impact do sleep aids have on athletic performance?

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The Science-Backed Way to Recover Before 2022

An Overview of the Norwegian Approach to Running Training

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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The Microbiome and Athletic Performance

Performance Impacts of Periodization and Training Intensity Distribution

The Case for Shorter Long Runs Sometimes

Gut microbes play a big role in athletics, and the microbiome could be positively impacted by behavior changes and supplements. Let’s dive into some smelly science.

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The Case for Shorter Long Runs Sometimes

Performance Impacts of Periodization and Training Intensity Distribution

The Case for Shorter Long Runs Sometimes

A heavy emphasis on long runs could have lower reward and higher risk for athletes that are not within a training block for longer races.

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Performance Impacts of Periodization and Training Intensity Distribution

Performance Impacts of Periodization and Training Intensity Distribution

Performance Impacts of Periodization and Training Intensity Distribution

A November 2021 study uses a fascinating research design to test different types of periodization over a 16-week training cycle.

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The Case for Sustainable Training Levels to Support Long-Term Growth

The Case for Sustainable Training Levels to Support Long-Term Growth

Performance Impacts of Periodization and Training Intensity Distribution

There's a time and place for pushing to your very limits, but lower-intensity, consistent training might be more effective in the long run.

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The Connections Between Overtraining and Underfueling

The Case for Sustainable Training Levels to Support Long-Term Growth

The Connections Between Overtraining and Underfueling

According to a new study, overtraining and underfueling share pathways, symptoms, and diagnostic complexities. Those connections have important implications for long-term adaptation and health.

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The Uncertainty of Aging and Athletics

The Case for Sustainable Training Levels to Support Long-Term Growth

The Connections Between Overtraining and Underfueling

The aging process brings up some difficult questions for all athletes. Talking openly about the age-performance curve can be healthy for everyone.

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Athletes Aren't Numbers: The Negative Health and Performance Impacts of Program-Wide Body Compositio

Athletes Aren't Numbers: The Negative Health and Performance Impacts of Program-Wide Body Compositio

Athletes Aren't Numbers: The Negative Health and Performance Impacts of Program-Wide Body Compositio

A recent report in The Oregonian details allegations that the University of Oregon program adjusted training based on body composition readings in repeated DEXA scans. If true, that practice is medically dubious and physiologically wrong.

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Understanding Long-Run Training for Ultras

Athletes Aren't Numbers: The Negative Health and Performance Impacts of Program-Wide Body Compositio

Athletes Aren't Numbers: The Negative Health and Performance Impacts of Program-Wide Body Compositio

The weirdest thing about training for ultras is that you don't actually need to go that far in training to be prepared. That's the paradox that launched a thousand ultra-coaching websites. 

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How Cross-Country Ski Training May Change Your Thinking on Running

Athletes Aren't Numbers: The Negative Health and Performance Impacts of Program-Wide Body Compositio

How Cross-Country Ski Training May Change Your Thinking on Running

Cross-country skiers train lots, but often very easily, with minimal changes in aerobic principles based on distance raced in endurance events. What does it mean for runners?

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Steady Running- A Sometimes Underrated Training Tool

Why Consistency Creates Fitness (Even 10 Minutes at a Time)

How Cross-Country Ski Training May Change Your Thinking on Running

You're probably aware of the dreaded "gray area" of running training. Traditionally the gray area is that spooky zone where you're not going hard enough to elicit the desired adaptations, and not going easy enough to build aerobic endurance and recover. A little bit of gray area can go a long way.

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Why Consistency Creates Fitness (Even 10 Minutes at a Time)

Why Consistency Creates Fitness (Even 10 Minutes at a Time)

Why Consistency Creates Fitness (Even 10 Minutes at a Time)

There are 4 physiological reasons why consistent runs have an oversized effect on long-term growth. On a tough day, even 10 or 20 minutes can be plenty to spur progress.

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10 of the Worst Training Tips You Hear in Running

Why Consistency Creates Fitness (Even 10 Minutes at a Time)

Why Consistency Creates Fitness (Even 10 Minutes at a Time)

There are lots of ways to find your running potential. These tips may not be helpful in that process.

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When (and Why) to Train Below Aerobic Threshold

The Science and Theory About Training for Steep Trails

The Science and Theory About Training for Steep Trails

Run too fast some of the time, and you’ll probably get slower all the time. Here's what aerobic threshold is, and how to train below it.   

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The Science and Theory About Training for Steep Trails

The Science and Theory About Training for Steep Trails

The Science and Theory About Training for Steep Trails

The July 2021 study found that level, uphill, and downhill running economy are correlated except at the steepest grades. What does it mean for training?

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How Alcohol Might Impact Your Recovery

The Science and Theory About Training for Steep Trails

What Talent Means and How We Can Use It

While the literature on alcohol and athletic performance is somewhat mixed, it’s worth tracking how you respond to even small amounts due to the risk of impaired recovery.

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What Talent Means and How We Can Use It

10 Theories About Improving Fatigue Resistance

What Talent Means and How We Can Use It

How much does talent matter? Whatever talents we have can often only be unearthed with years and years of the unglamorous grind. 

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10 Theories About Improving Fatigue Resistance

10 Theories About Improving Fatigue Resistance

10 Theories About Improving Fatigue Resistance

Fatigue resistance is a complicated concept. Her are some theories about maximizing it.

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The Training Theory of Uphill Treadmill Doubles

10 Theories About Improving Fatigue Resistance

10 Theories About Improving Fatigue Resistance

Uphill treadmill run/hikes (aka treadhills) are a bonus training element that could help some athletes improve speed and endurance.

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The Ultramarathon Survival Guide

Low Energy Availability Can Hurt Your Overall Health

10 Tips to Improve Adaptation and Health

Ultramarathons are huge beasts. Here's everything you need to know about going the distance.

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10 Tips to Improve Adaptation and Health

Low Energy Availability Can Hurt Your Overall Health

10 Tips to Improve Adaptation and Health

Adaptation rules. Injury drools. Here are 10 tips to maximize benefit from your training and keep injuries at bay.

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Low Energy Availability Can Hurt Your Overall Health

Low Energy Availability Can Hurt Your Overall Health

Low Energy Availability Can Hurt Your Overall Health

Eating enough food can be a high stakes game for athletes, as undereating can lead to negative impacts on fundamental body processes.

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

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

Low Energy Availability Can Hurt Your Overall Health

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

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Why Downtime May Lead to Breakthroughs

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

The Science and Art of Pacing Easy Runs

Sometimes it feels like the best/fastest/happiest runners never take breaks. But critical fitness adaptations happen when you rest.

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The Science and Art of Pacing Easy Runs

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

The Science and Art of Pacing Easy Runs

"Easy” generally describes a wide range of paces. But athletes are often left unsure of how these runs should feel.

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Training Predictors of Long-Distance Running Performance

Why "Ted Lasso" is the Best Show About Coaching and Athletics

Training Predictors of Long-Distance Running Performance

What explains performance in athletes? The more scientists learn about genetics, the more they see that the complexity may be related to non-linear associations across different parts of the genome.

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Antidepressant Medications and Athletic Performance

Why "Ted Lasso" is the Best Show About Coaching and Athletics

Training Predictors of Long-Distance Running Performance

 Antidepressants can change lives. Antidepressants can save lives. And antidepressants can help support long-term athletic breakthroughs.

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Why "Ted Lasso" is the Best Show About Coaching and Athletics

Why "Ted Lasso" is the Best Show About Coaching and Athletics

Why "Ted Lasso" is the Best Show About Coaching and Athletics

The power of Ted Lasso is in making the leap toward love in a world that often rewards cynicism. Maybe we could all learn from that.

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The Training Power of Adventure Flex Days

Why Some Athletes May Get Slower with High-Volume Training

Why "Ted Lasso" is the Best Show About Coaching and Athletics

This article is about finding a happy medium between a fully structured plan and a fully unstructured adventure schedule. Adventure flex days build playtime into a long-term growth plan, supporting aerobic development and psychological sustainability.  

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Why Some Athletes May Get Slower with High-Volume Training

Why Some Athletes May Get Slower with High-Volume Training

Why Some Athletes May Get Slower with High-Volume Training

Two athletes. Same age, gender, body dimensions. Same speed, VO2 max. Same job, stress levels. Together, they start the same high-volume, high-stress training approach.  What happens next?  

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Study Finds Potential Cardiovascular Risks from COVID-19

Why Some Athletes May Get Slower with High-Volume Training

Why Some Athletes May Get Slower with High-Volume Training

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, independent of pre-existing conditions, severity and overall course of the acute illness.

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Long Run Adaptations with Less Long-Run Distance

Within-Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Within-Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

The theory is that the chronic training stress of volume and intensity allows for a de-emphasis of long run length. Add quality to long runs, and athletes can prepare for mile 20 and beyond without the breakdown risk of going long all the time in training.

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Within-Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Within-Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Within-Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Eating enough to fuel an athletic life is essential for health and performance. And it goes beyond making sure you have enough energy availability on 24-hour cycles. 

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Why Faster is Not Always Better on Workouts

Within-Day Energy Deficits Can Hurt Health and Performance, Especially for Female Athletes

Cross Training Can Make Some Athletes Stronger and Faster

The problem is that with running, there is a temptation to think that practice should be very hard. For some athletes, that focus on intensity can lead to stagnation and regression due to how the body adapts over time.

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Cross Training Can Make Some Athletes Stronger and Faster

Running May Reduce the Risk of Death, But it Won't Work Forever

Cross Training Can Make Some Athletes Stronger and Faster

If I had to choose the place where real-world application has changed my coaching philosophy the most over time, it would be in how cross training relates to top running performance.

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Why Rest Days are Important for Long Term Growth

Running May Reduce the Risk of Death, But it Won't Work Forever

Running May Reduce the Risk of Death, But it Won't Work Forever

This article is about reframing rest days for that pesky brain that considers empty spaces lost opportunities. Rest days are not about being cautious and playing it safe. Rest days are about shooting your shot and going all in on your potential.

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Running May Reduce the Risk of Death, But it Won't Work Forever

Running May Reduce the Risk of Death, But it Won't Work Forever

Running May Reduce the Risk of Death, But it Won't Work Forever

 Runners have slightly less of a chance of dying in the next 5.5 to 35 years, but every resident in Boise has the same fate eventually. Run because you love the process, and all that other stuff will sort itself out in due time.

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It is Good to Feel Good in Running and Life

Post-Race Workouts and How You Can Apply the Principles to Your Trainings

Post-Race Workouts and How You Can Apply the Principles to Your Trainings

I think athletes often pursue a state of tiredness and soreness as a validation of training.  I don’t think that’s the best approach for most athletes.  

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Post-Race Workouts and How You Can Apply the Principles to Your Trainings

Post-Race Workouts and How You Can Apply the Principles to Your Trainings

Post-Race Workouts and How You Can Apply the Principles to Your Trainings

Post-race workouts are frequently part of the training plans of elite track athletes. But should trail athletes be incorporating them?

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Running and Sex Drive

Post-Race Workouts and How You Can Apply the Principles to Your Trainings

It's OK to Slow Down and Embrace Chill-Paced Adventure

You are perfect the way you are. Lots of feelings can be wrapped up in these discussions, so just know that wherever you are, you are enough as is. 

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It's OK to Slow Down and Embrace Chill-Paced Adventure

It's OK to Slow Down and Embrace Chill-Paced Adventure

It's OK to Slow Down and Embrace Chill-Paced Adventure

 Slower might be better for many runs if combined with faster running at other times in the week. It all gets back to how aerobic adaptations happen over weeks, months and years. 

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The Body Doesn't Know Miles, it Knows Stress

It's OK to Slow Down and Embrace Chill-Paced Adventure

Get Faster All the Time By Running Fast Sometimes

A developing area of training theory indicates that the relaxed runner may adapt more positively than the discouraged runner even though they underwent the same stimulus.

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Get Faster All the Time By Running Fast Sometimes

It's OK to Slow Down and Embrace Chill-Paced Adventure

Get Faster All the Time By Running Fast Sometimes

On one side, you have speed. On the other side, you have endurance. Usually, the two are separate.  But bring them together, and it’s like when the Power Rangers teamed up to create a Megazord that could crush any opponent.

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Increase Your Blood Volume, Get Faster

What You Need to Know About Critical Velocity Training

Increase Your Blood Volume, Get Faster

Turning your blood volume up to 11 can improve your performance on the trails. 

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It's Okay to Run Slow...Really

What You Need to Know About Critical Velocity Training

Increase Your Blood Volume, Get Faster

If you can run faster on easy days, should you? Not necessarily. Science says there's a lot of physiological reasons to take it extra easy.

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What You Need to Know About Critical Velocity Training

What You Need to Know About Critical Velocity Training

What You Need to Know About Critical Velocity Training

Fiber is important- and not just for digestion. To keep your running progression regular, you should know about your muscle fibers. 

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Make Faster Running Feel Easier

Train for Mountain Running, Even if You Live at Sea Level

What You Need to Know About Critical Velocity Training

Running economy is a bit of a mystery. Here are a few tips to make faster running feel easier.

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Train for Mountain Running, Even if You Live at Sea Level

Train for Mountain Running, Even if You Live at Sea Level

Train for Mountain Running, Even if You Live at Sea Level

Even on mountains, being your fastest self is the best way to cover ground quickly. That seems obvious—run fast to climb and descend fast—but all too often, athletes focus too much on climbing and descending.

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The 5-Day Running Week

Train for Mountain Running, Even if You Live at Sea Level

Train for Mountain Running, Even if You Live at Sea Level

Unlike cyclists and swimmers, who can train harder and longer without risking impact-related overuse injuries, runners need to be more strategic.

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Why Consistency, Not Intensity, is the Key to Running Success

Why Consistency, Not Intensity, is the Key to Running Success

Why Consistency, Not Intensity, is the Key to Running Success

The best way to build fitness is to build a big wall. Focus on putting in as many daily bricks as possible, even if they are really small. 

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Specificity: The Key to Reaching Your Trail-Racing Potential

Why Consistency, Not Intensity, is the Key to Running Success

Why Consistency, Not Intensity, is the Key to Running Success

Specificity means that your workouts in the final 4-6 weeks before a big event should stress your body in a way similar to the upcoming race.

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Maximizing Performance = Consistency + Genetics

Why Consistency, Not Intensity, is the Key to Running Success

Maximizing Performance = Consistency + Genetics

That formula provides insight for structuring your training, removing pressure and enjoying every run. 

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The Downside of Uphills, Heat and Altitude

A Fast Trail Race Might Not Require Much Speed at All

Maximizing Performance = Consistency + Genetics

Tons of other variables can cause an offset between physiological exertion and pace/speed.  So, when in doubt, slow down. Your ego might be bruised, but your body will be happy.

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A Fast Trail Race Might Not Require Much Speed at All

A Fast Trail Race Might Not Require Much Speed at All

A Fast Trail Race Might Not Require Much Speed at All

Minimum velocity isn’t sexy. It’s actually kinda boring. But when thinking of your training and racing, remember the age-old fable: there’s a reason that the race is won by the boring, not-sexy-at-all tortoise.

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How Longterm Training Can Supercharge Your Physiology

A Fast Trail Race Might Not Require Much Speed at All

A Fast Trail Race Might Not Require Much Speed at All

A recent study found that longterm endurance exercise may influence the body more than previously thought. In other words, you are not just playing the genetic hand you were dealt.

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Why It's Essential to Embrace the Heat

What it Means to "Base Build" and How to Do It

Why It's Essential to Embrace the Heat

A 2012 article in the journal PLoS One found that heat was the biggest predictor of marathon performance across nearly two million race results, with some performance reductions of 10 percent on the hotter days.

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How Much Mileage Should You Run?

What it Means to "Base Build" and How to Do It

Why It's Essential to Embrace the Heat

Less is not more. More is almost always more. So if you want breakthroughs on the trails, the best way to get them is to run more than you have before. 

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What it Means to "Base Build" and How to Do It

What it Means to "Base Build" and How to Do It

What it Means to "Base Build" and How to Do It

You've likely heard people say, "Build your base," and "Run mostly easy," but what does that really mean. We break it down here. 

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Heat Training for Running High

One Way to Improve Your Climbing? Get Faster

What it Means to "Base Build" and How to Do It

Training for altitude at sea level is kind of like practicing kissing on an apple. You can approximate it, but it probably won't get you 100% ready for the big dance. 

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Science Says: Take Hot Baths

One Way to Improve Your Climbing? Get Faster

One Way to Improve Your Climbing? Get Faster

There are plenty of possible reasons for performance and health reduction during winter. I keep coming back to another explanation. Maybe it’s related (at least partially) to blood volume.

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One Way to Improve Your Climbing? Get Faster

One Way to Improve Your Climbing? Get Faster

One Way to Improve Your Climbing? Get Faster

Getting better at climbing just means you need to climb more, right? Maybe not. Here's the science of going uphill.

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The Art of Pacing Yourself

The Art of Pacing Yourself

The Art of Pacing Yourself

Life rewards joyous enthusiasm, jumping into tasks and doing as much work as possible as efficiently as possible. Pacing, meanwhile, rewards those that are meticulous and detail-oriented and willing to have no fun at all (at first).

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