Running is one of the most accessible forms of exercise, but it comes with inherent injury risks. Studies consistently show that close to 50% of runners experience an injury annually. These come in the form of shin splints, plantar fasciitis, IT band syndrome, and various other hip, knee, and ankle pains. The good news? A comprehensive, evidence-based approach to training can significantly reduce your injury risk while improving performance.

When most runners think about long runs, they picture marathoners grinding out 20-milers on Sunday mornings. But here's what might surprise you: the long run plays a crucial role in training for every distance from the 800 meters to the marathon. The application changes dramatically across these events, but the fundamental principle remains—building aerobic capacity forms the foundation for all distance running performance.

Recovery isn't just about rest—it's when your body adapts to training and becomes stronger. For distance runners, understanding the science behind recovery can mean the difference between continuous improvement and chronic fatigue. While the fitness industry pushes countless recovery gadgets and protocols, the foundation of effective recovery remains surprisingly simple: sleep, nutrition, and hydration.

Distance running is a sport where raw talent can only take you so far. The difference between a good runner and a great one often comes down to a single quality: discipline. Not the white-knuckled, joyless kind, but the intelligent, strategic discipline that allows young athletes to reach their full potential while building a sustainable foundation for the future.

Meditation offers a way to train the mental systems that determine whether you push through or back off in the crucial moments of competition. It's not about eliminating pain or anxiety, but about changing your relationship with these experiences.

Let’s be honest: if you want to be fast at any distance, you have to train to be fast, period. For years, distance runners (myself included) bought into the “just run more miles, mostly slow” approach. But the science is clear—if you want to reach your potential from 800m to the marathon, you can’t ignore speed. Maximum velocity and speed endurance aren’t just for sprinters. They’re essential tools for distance runners who want to race fast and finish strong.

Running relaxed is a fundamental performance principle backed by biomechanics, physiology, neuromuscular science, and psychology. Let's explore why loosening up might be the key to unlocking your fastest running.

When most people think about what makes a great distance runner, they picture strong legs, powerful lungs, and a finely tuned cardiovascular system. But there’s another ingredient that’s just as essential—and often overlooked: the quality of attention you bring to every stride. Let’s dig into the science behind how cultivating present-moment awareness can transform your running performance.

If you've been running for a while, you've probably encountered terms like "tempo runs" or "threshold workouts" in training plans and coaching advice. Perhaps you've wondered what makes these sessions different from your easy runs or speed intervals, and why so many experienced runners swear by them. The answer lies in understanding lactate threshold, which is one of the most powerful physiological markers we can train to improve endurance performance.

Ask any experienced distance runner, and they’ll tell you: mastering your breathing technique is just as important as a great training plan and proper fueling. Whether you’re training for your first 5K or gunning for a marathon personal best, how you breathe can make a significant difference in your endurance, speed, and mental capacities while running.

Mindfulness is the practice of maintaining a heightened state of awareness and presence in the current moment. It involves observing thoughts, emotions, and physical sensations without judgment, as well as the ability to refocus attention on the task at hand. For runners, mindfulness often translates into being aware of their breathing, form, mental state, and competition. This focus can help reduce distractions and increase efficiency, both physically and mentally.

What is VO2max? Is it an Important Performance Indicator? How to Improve it? Where to Go Next?

Everything you need to know to create challenging, yet reachable goals.

All about proper running form... Why is it important? What does it look like? How to train it? When to train it?

An introduction to the mental aspects of running performance. Learn to develop mental toughness, confidence, and mindfulness..

An introduction to all of the physical traits that need to be worked on in order to reach your running potential.

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