How to tell normal soreness from the start of an injury. Learn what your body is telling you so you can keep training with more confidence and less guesswork. For runners who want to stay healthy through this training cycle and for years to come. You finish a run and feel that familiar ache in your calf or a little pinch in your knee. And the first thought shows up fast: "Is this just normal soreness, or am I about to make this worse?" That question matters.

In the world of running, while we often emphasize physical training and nutrition, the power of breathwork remains largely untapped. Breathwork for runners is not just about inhaling and exhaling; it's a deliberate practice that can significantly improve oxygen delivery, endurance, and performance. Let's explore effective breathing techniques and understand their impact through scientific insights.

If you’ve ever felt tightness or discomfort in your hips during or after a run, you’re not alone. Hip mobility plays a huge role in how smoothly and efficiently you run. When your hips move freely, your stride feels lighter, your posture improves, and your risk of injury drops. Today, I want to share some hip mobility tips that have helped me and many others run stronger and pain-free. Ready to unlock your hips and enhance your runs? Let’s dive in!

As endurance athletes, we push our bodies to the limit, sweating profusely and depleting essential minerals known as electrolytes. These tiny charged particles play a crucial role in maintaining fluid balance, nerve function, muscle contractions, and overall performance.

Boost Your Running Performance with Fartlek Workouts: When, Why, and How to Do Them If you're looking to spice up your running routine and boost your performance, Fartlek workouts might be just what you need. Originating from the Swedish word for "speed play," Fartlek training is a fun and flexible way to improve your speed, endurance, and overall running efficiency. In this blog post, we'll explore what Fartlek workouts are, why they're beneficial, when to incorporate them

As summer temperatures rise, running in the heat becomes a reality for many distance runners.

This 4th of July, as you watched a firework shoot into the sky and explode with power and brilliance. I want you to think about: that burst of energy is exactly what you need in their training right now. With wildfires flaring up again and poor air quality alerts becoming more common, this is the perfect time to talk about how air pollution affects runners—and what you can do about it.

Hey Runner! Summer is here! Let’s talk about what runners need to know about running in the summer. When it comes to running in the summer, there are several important things to keep in mind. These tips will help ensure a safe and enjoyable experience. Key Considerations for Summer Running 1. Hydration is Key Staying properly hydrated is crucial when running in the summer heat. Drink water regularly throughout the day and before your run. During longer runs, carry water or pl

Training for Fall Marathon? Here's What To Focus On Right Now -> 5 months Out. Last week I had the opportunity to be a guest on the St. George Marathon Podcast. As we sat there talking about training plans, Veyo Hill, fueling, injuries, downhill running, and all the things that go into preparing for 26.2 miles, I found myself thinking about my own first St. George Marathon. It was 2006. The marathon was celebrating its 30th anniversary. This year it celebrates its 50th.

The truth is, almost every runner deals with little aches and pains. That's part of training. But knowing the difference between normal soreness and the beginning of an injury can be the difference between a few easy days and a few months on the sidelines. Let's talk about how to tell the difference.

Hill Training for St. George? A clear, practical guide to getting ready for the course without overdoing the climbing or trashing your legs. If you're training for the St. George Marathon, sooner or later somebody is going to tell you one of two things: "You need to run hills every day." Or... "Don't worry about the hills. It's mostly downhill." Neither is completely true.

Do you do a warm-up? I would say 95% of the time when I ask a runner what they do for a warm-up, they reply: "Tie my shoes & push start on my watch". Sometimes they say, "Run the first mile slower."

Plyometric Training: The Secret Weapon to Speed

Running Pain Guide: Should I Run with Pain? As runners, we often encounter aches and pains that can make us question whether we should push through or take a break. Understanding the difference between normal discomfort and potential injury is crucial for maintaining long-term health and performance. In this guide, we'll explore common running pains, when it's safe to run through them, and when it's best to rest. We'll also provide insights from research to help you make

Running Through Motherhood: Why Your Training Needs to Change (and That’s Okay) With Mother’s Day weekend coming up, I’ve been thinking a lot about what running has meant to me—not just as an athlete, but as a mom. There’s this quiet pressure I see in so many women—especially runners—who become moms: “I should be faster.” “I should be doing more.” “I used to be better than this.”

Most runners think about pace, shoes, fueling… but skip one of the biggest performance levers: how they breathe. But I see it all the time—with my endurance runners as well. They feel “out of shape” or “gassed early,” when really their breathing is working against them. The good news? This is trainable. Let’s walk through how to breathe during a half marathon and how to build it into your training so it becomes automatic on race day.

Tapering might just be one of the most mentally challenging parts of race prep—not because it’s hard on the body, but because it feels like

Are you seeking a training method that can boost your running performance, increase your endurance, and take your fitness to new heights? Look no further than Zone 2 training. In this comprehensive blog post, we'll delve into the science and benefits of Zone 2 training, drawing insights from multiple sources, including the Norwegian method and other valuable resources.

Running is such a fantastic way to stay fit, clear your mind, and challenge yourself. But if you’ve ever been sidelined by an injury, you know how frustrating it can be. I’ve been there too! The good news? Most running injuries are preventable. Let’s dive into the common reasons runners get hurt and, more importantly, how you can keep yourself running strong and injury-free.

If you registered today to run the St. George Marathon this year, now is the perfect time to think beyond just the race and look at how you’