Optimal marathon training sessions
Of the many possible combinations of speed and distance that you can do in training, a few provide the optimal stimuli for physiological...
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Tapering for a marathon
Train hard. Race well. Train hard. Race well. The runner's basic instinct. Everything we do is based on hard work. We train. We brave the...
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Decision-making during a marathon
Achieving your marathon goal requires numerous factors to come together on race day. Much more than in shorter races, the decisions you...
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The many benefits of long runs
The snow melts. Your Gore-Tex suit is back in the closet. Spring marathons loom on the horizon, and runners everywhere are putting in...
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Listen to your body
When RT Editor Gordon Bakoulis and I discussed “listening to your body” as the topic for this month’s column, I hesitated because it...
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Training lessons I learned the hard way
Youth brings with it boundless energy and enthusiasm, and the opportunity to make mistakes. Age brings experience, scar tissue, and...
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Running and rusting
You head out the door for an eight-mile run. Right from the start, your energy level is down, and your legs feel heavy. After 2 miles of...
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Mileage: How high should you go?
The best distance runners in the world train from 100 to 160 miles per week. Yet, the belief has developed among some runners that high...
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Pitfalls to avoid in using a heart-rate monitor
Like any tool, a heart rate monitor only helps you if you know how to use it. The more experience that I have working with runners who...
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How to obtain optimal results using a heart-rate monitor
Heart rate monitors are a simple and effective training aid. By running within specific heart rate training zones, you help ensure that...
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Factors that affect heart rate during running
At the September 1999 Pre-Olympic Sport Science Congress in Brisbane, Australia, I met with Mike Lambert, PhD, who is one of the world’s...
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Guide to high-altitude training
Elite endurance athletes around the world train at high altitude to try to improve performance. Assuming you are a serious runner, should...
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Setting goals for running
With the 3rd Millennium upon us, it seems appropriate to dream grand dreams, reach for the stars, or at least set a goal to reach a...
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Concepts of exercise physiology for runners
Capillaries. Myoglobin. Slow-twitch fibers. Glycogen. These are the stuff of long-distance running. The Kenyans have lots of them....
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Developing effective training plans: A 10-step process
Improving your running performance requires you to set goals and develop plans to achieve those goals. Your training plan describes the...
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What happens if you stop training?
Please answer the following question: When you take a break from training, your body starts to turn to mush: a) after a few months; b)...
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The overtraining detective
Overtraining is a danger for any motivated distance runner. In striving to improve your performance, you progressively increase the...
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Cross-training to prevent injury and improve technique
Several forms of cross training can help you maintain or improve your cardiovascular fitness while avoiding injury. Other types of cross...
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Should you cross train?
As I rode the exercise bike in the lab this morning, it occurred to me that there are 3 good reasons to cross train: 1) you are injured...
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Basic training principles for runners
The running mentality lends itself to extremes. But the motto “Anything worth doing is worth doing to excess,” ultimately leads to...
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