Running & Race Training
Training plans, race tips, and running guides for every level. From 5K beginners to marathon runners, road races to trail adventures.
Latest articles (446)
Can Blueberries Make You a Faster Trail Runner?
A UFV study suggests 7 days of blueberry supplementation may reduce muscle damage and inflammation in trail runners. Here's what the science says.
Megan Eckert's 6-Day Record: 3 Lessons for Every Runner
Megan Eckert ran 636 miles in 6 days. Here are three training and mindset principles from her record that every runner can apply starting now.
Maud Combarieu Wins the 2026 Canfranc Marathon
French trail runner Maud Combarieu wins the 2026 Marathon de Canfranc, topping the women's field on a brutal Pyrenean course and cementing her status as one of Europe's top ultra talents.
Race Day Nutrition Mistakes That Wreck Your Marathon
The most common marathon nutrition mistakes, from skipping early gels to mistiming caffeine, explained with a clear race-day fueling timeline.
Running in the Heat: How to Manage Race Day
Hot fall race days demand more than slowing down. Here's the complete heat management playbook: pre-cooling, pacing by effort, electrolyte strategy, and heat illness red flags.
How to Peak for a Fall Race: Your Week-by-Week Plan
A week-by-week peaking guide for fall runners covering taper timing, sharpening workouts, carb loading, and race-week recovery to hit the start line ready.
Fall Races: How to Adapt When Course Conditions Change
When fall race courses change due to weather or reroutes, runners with mental flexibility, gear contingency plans, and community intelligence finish stronger.
Ambition vs. Reality: Closing Your Trail Running Gap
Close the trail running gap between ability and ambition with honest self-assessment, structured periodization, and practical checkpoints every four to six weeks.
Short Sprints Beat 90 Minutes of Cardio at the Molecular Level
New research shows brief sprint intervals trigger stronger molecular adaptations than 90-minute moderate runs, giving busy runners a science-backed case for intensity over duration.
10 Minutes of Slow Running: The Real Brain Benefits
Just 10 minutes of easy jogging boosts mood and cognitive function by increasing blood flow to the prefrontal cortex. Here's why slow running is a powerful daily mental health habit.
Iron Deficiency in Runners: The Warning Signs You Might Be Missing
Runners face unique iron depletion risks like foot-strike hemolysis. Here's how to spot early warning signs and what blood markers to test before it hits performance.
How to Pick the Right Trail Race This Fall
With fall trail races filling up fast, here's a practical framework to choose the right event based on fitness, terrain, and logistics. Stop guessing. Start racing smart.
Fall Race Season: Build Your Perfect Training Week Now
Mid-block is where fall races are won or lost. Here's how to sequence your training week for peak performance without burning out before taper.
The Real Runner's High: What Science Finally Says
Science now points to endocannabinoids, not endorphins, as the real driver of the runner's high, with the effect strongest during long, sustained aerobic efforts.
Ability vs Ambition: How to Close the Running Gap
Setting race goals beyond your current fitness leads to injury and DNS. Here's a practical framework to align training reality with ambition.
XTERRA Alxa Trail Run 2026: What Runners Need to Know
The XTERRA Alxa Trail Run returns in 2026, bringing international runners to Inner Mongolia's dramatic desert terrain for one of trail racing's most remote bucket-list experiences.
Trail Runner Beats Cyclist Up a Mountain: How Is That Even Possible?
A trail runner beating a cyclist uphill isn't a fluke. Gradient thresholds, power-to-weight dynamics, and uphill mechanics explain exactly why steep terrain flips the equation.
Paris Marathon 2027: New Organizer's Accessibility Promise
Cadence Running United director Anne Murac outlines how the Paris Marathon will stay accessible for everyday runners in 2027 despite growing demand and the new lottery system.
Fall Half Marathon: Your Week-by-Week Training Plan
An 8-week week-by-week half marathon training plan built for fall races, with mileage targets, tempo guidance, taper advice, and fall pacing strategy.
10 Minutes of Slow Running Gives Your Brain a Real Boost
Just 10 minutes of easy jogging delivers measurable cognitive gains. Here's the neuroscience behind the boost and why no run is too short to count.
Walking at Noon in the Heat Can Be Worse Than Running
New research shows walking in midday heat raises core body temperature more than running, because slower pace means longer sun exposure. Here's what that means for summer runners.
Science Says Women Outrun Men Beyond 195 Miles. Here's Why
New research identifies 195 miles as the distance where women's physiology overtakes men's, driven by better carbohydrate oxidation, strength retention, and steadier perceived effort.
Why Women Are Built for Better Marathon Pacing
Women's superior fat oxidation and pacing discipline give them a real metabolic edge in marathons. Here's how to race strategies built around that biology.
Records Fall at the 2026 Timpanogos XC Invitational
Multiple records fell at the 2026 Timpanogos XC Invitational, signaling a strong start to the fall cross-country season and raising expectations across the board.