Most Recent Posts for training

Does the thought of running a 5K take you back to high school and make you immediately want to stop reading this? Here’s a chance to redefine your relationship with your speed. As race season comes into full swing, exploring your 5K effort will improve your running economy and it will boost your mental chops knowing you’ve got some fire in those feet.

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training Workouts 5K pace 5K workouts for runners finding your 5K pace how to find your 5K pace workouts for trail runners

Way back in college, after I quit football and decided to start running, I began reading everything I could on training philosophy. I had no idea how to get to where I wanted to go. I was basically a writer for Season 8 of Game of Thrones.

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Trail Tips training

Like many of the trail running epicenters in the Unites States, the Seattle area has access to miles of awesome singletrack. Due to scheduling and weather constraints though, many Seattleites find themselves running the same routes time and time again over the years. As a busy psychotherapist and father, I’m no exception to this and have come to know my local trails very well over the decade that I’ve been trail running.

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Trail Tips training Barkley Marathons Chuckanut 50K gary robbins keep your running fresh keeping running interestign krissy moehl seattle trail running ways to keep running interesting

Runners all over the world, week in and week out add ‘A Long Run’ to their training. One question that I am often asked is, ‘How long should my long run be?’ Now of course, there is no one answer …

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Whether you’re in the middle of a robust training cycle or just getting off the couch, here’s a workout that can be modified to your liking.

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training Workouts

On March 17, during Washington’s iconic Chuckanut 50K, Twitter was abuzz (as Twitter has a tendency to be). Who was leading the women’s race? I saw posts that said it was “Anne” or “Kate” or my favorite, “Unknown runner.” It was actually Kathryn Drew, and she’d go on to win Chuckanut, tromping through the snow that covered parts of the course. She is Canadian, after all.

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Trail Tips training

Whether you’re in the middle of a robust training cycle or just getting off the couch, here’s a workout that can be modified to your liking. It’s a doozy, hence the “mayday.” See modifications below.

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training Workouts hard running workouts running workouts trail running weekly workout trail running workouts

When I was a kid, there was a notorious Nike commercial starring baseball legends Greg Maddux and Tom Glavine. In the ad, they see Mark McGwire hit a towering home run, and the camera pans to Heather Locklear, who seems mightily impressed. The diminutive Maddux and Glavine realize their finesse pitching won’t cut it, so the next 45 seconds is a training montage of them getting jacked and practicing hitting. At the end, they both hit home runs, and the camera pans to Locklear gazing on admiringly. They bump arms and say the famous catchphrase: “Chicks dig the long ball.”

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Trail Tips training

The Long Term Goal Recently I have produced several articles that have been created to help runners formulate a plan for a new year of racing and training. The articles have been as follows: Planning a Running and Racing Year …

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The only fresh air I inhaled for 72 hours was the puff of New Hampshire February chill when I opened and closed the slider on my sunroom to let my dogs in or out, followed by wheezing my way back to the couch.  I’d been sick for over a week, getting worse.  I could feel ... Read moreTime on Feet Training

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Community Editors' Pick Education Racing &amp training

Whether you’re in the middle of a robust training cycle or just getting off the couch, here’s a workout that can be modified to your liking. It will keep your run active, reinforce your goals and help with some of the candy-binge lethargy. Brought to you by the coaching braintrust at Trail Runner mag.

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training Workouts how to improve running economy how to improve running speed running economy trail running workout weekly running workout weekly trail running workout

“You sure know a lot about a lot.” I glowed with pride after a befuddled looking sixth-grade student graced me with a compliment. I had delivered what I’m sure was an engaging lecture in my very first teaching position 7 years ago. Since then, I’ve expanded my knowledge and gone onto learn many things—especially about […]

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Ambassadors Gabe Joyes la sportiva training ultra racing ultrarunning

At around 1 p.m. local time during the 2019 Boston Marathon, thousands of runners aiming for a finish over three hours ran smack dab into something that seemed far more difficult than Heartbreak Hill: heat stress.

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Trail Tips training

Before reading on, open Instagram on your phone. If you don’t have Instagram, congrats, you have clearly made some good mental-health decisions.

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Trail Tips training david roche motivation for exercise trail running motivation trail running motivators

Late in races, ultramarathon champion Camille Herron is known to drink a beer or two. She usually goes on to incredible performances, reshaping what we think is possible.

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Trail Tips training alcohol and exercise alcohol and running performance alcohol impact on running athletes and alcohol david roche is alcohol bad for athletes running and alcohol

Wow, I can't believe it has been 8 months since I ran to the top of Black Mountain. July 28 was the last time, that's from my running log (I don't have that powerful detailed memory...). It wasn't the last time I ran some hills but almost. Only two hill runs since then: the following one was the tough

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training

In the movie Miss Congeniality, a beauty-contest judge played by William Shatner asks Ms. Rhode Island to describe her perfect date.

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Trail Tips training

The thoracic spine, or t-spine, consists of 12 bones. It sits below the seven bones of the cervical spine that make up the neck and above the five bones of the lumbar spine that comprise the low-back. A runner’s spine should have three-dimensional movement: the capacity to flex forward, extend backward, flex right and left, and rotate.

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Injuries and Treatment training back exercises for runners back exercises for trail runners back pain for runners back pain with running back strength for trail runners back strengthening for runners

First, a disclaimer (starting the article with some sexy talk for all the lawyers in the house). There is no single way to train for a longer ultramarathon. Each person can succeed through a bunch of different approaches, and this one may not be right for you.

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Trail Tips training first 50 mile race first 50k how to train for an ultra training for your first 100 miler training for your first ultra training for your first ultramarathon

Last week, I opened an athlete’s training log to a harrowing entry. It was bad, with two of the most scary symptoms for an athlete: persistent tiredness on uphills and a heavy, foggy brain. What was it? Gosh, hopefully not the start of overtraining syndrome, or mono, or some severe illness. We couldn’t just hope it would pass any longer.

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Trail Tips training

As we often say about ultra running: this is a big experiment of... one! There are so many parameters involved when running distances beyond the marathon, it's impossible to set rules working for everyone or every occasion. Even if you've raced more than 100 ultra marathons, you still learn every time as the stars never align the same way.

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training

Last year, my friend Josh Sun told me he was rolling out a brand-spankin’ new 100 mile race in the beautiful trails of Mines of Spain, located in Dubuque, Iowa, right along the Mississippi River. The race is called Mines of Spain 100 and if you think Iowa is all flat, this race will prove ... Read moreWhat I Learned as a First-Time Aid Station Captain

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Community Editors' Pick Education Racing &amp training

For a long time I wanted to be a runner. It seemed freeing. There was a man in my hometown who was a marathon runner. I watched him take off for his run daily, and admired him when I was a child. I grew up as a complainer, and although I loved the outdoors and ... Read moreFalling in Love with Running

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Community beginner Empowerment Inspiration Racing &amp training

Every week or two, I’ll open an athlete’s training log and its seems like a blood-curdling scream leaps off the page.

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Trail Tips training

Jim Walmsley absolutely destroyed the competition and the course record at the 2018 Western States 100. Rather than kicking back and enjoying the win, however, Walmsley, 29, a professional trail runner based in Flagstaff, Arizona, needed to quickly return to training for the Ultra Trail du Mont Blanc (UTMB) just two months later. While he started out strong in UTMB, he eventually took a DNF, his legs drained of all energy.

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Trail Tips training how to recover from an ultra how to recover from an ultramarathon mario fraioli recovering from 100 miles recovering from an ultra tim tollefson training for 100-milers ultrarunning recovery

Road marathon training is fascinating because athletes at the top level are exploring the outer limits of their potential. There are no shortcuts to top performance. In training, a top marathoner needs to go all-in.

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Trail Tips training best workouts for trail runners big marathon workouts marathon workouts marathon workouts for trail runners trail workouts workouts for trail runners

The best races in the world tend to share some of the same qualities – great courses, memorable experiences, and personal challenges. We seek these experiences out in the hopes of finding the self-satisfaction that accomplishing a great feat brings us.

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Community Editors' Pick Racing &amp training

A few months ago, I read a compelling article by Erin Strout (1) entitled “Why We Need More Female Coaches” in which she argues for the important role of women in elite running, particularly in the track and field and road racing scene. As a female coach in the Mountain Ultra Trail (MUT) world, I ... Read moreSupporting Women in MUT Coaching

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Community Education Racing &amp training

One of the more disconcerting realities of the human condition is that even the most uplifting, joyous daily moments have a tendency to become mundane over time. Relationships can start at a rolling boil before going to a simmer and cooling to room temperature. Your favorite meal may become a chore if you eat it every day. And if you aren’t safe, your passion can become another box to check on a to-do list.

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Trail Tips training

As someone who has been DFL (Dead F*@&ing Last) in races before and coaches mid-to-back of the packers, I have some good knowledge and experience to share on this topic.

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Community beginner Editors' Pick Racing &amp training

Goal-setting. That’s an easy topic for most of us trail runners. The next race, the next adventure run, the next big fat ass* are always at the ready.

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Community Editors' Pick Health &amp Fitness Racing &amp training

As I’m writing this article, it’s raining in California. A higher number of athletes than I expected rested from running today.

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Trail Tips training

A group of Trail Sisters in the Pacific Northwest responds to a snafu with suggestions for increasing female participation in races.

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Community Editors' Pick Equality Racing &amp training

When I was 11 years old, I did my first few running races. They were the types of local events where a county commissioner would come out to the start, call everyone crazy for running when not being actively chased, and fire a gun into the air. Given where I grew up, I wouldn’t be surprised if it was real gun and an unlucky goose was served as the post-race meal.

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Trail Tips training

Runner’s knee (clinically called patellofemoral pain syndrome, or PFPS) is extremely common in all types of runners, particularly those who are new to running or ramping up their training schedule.

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Injuries and Treatment training how to heal runner's knee how to treat runner's knee runner's knee treating runner's knee

I hope we can all agree on the importance of honesty or, in yogic terms, satya (truthfulness) in how we live our lives. As we usher in a new year, many of us may also be thinking about this in terms of living authentically with our truths: What does it look like to live exactly ... Read moreHonesty.

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Community Editors' Pick Education Racing &amp training

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. It’s where the crap hits the fan, the cats and dogs live together, the mass hysteria unfolds.

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Trail Tips training david roche lactate threshold running easy running workouts trail running workouts trail workouts