Running Trends of 2021

For many of us, saying goodbye to 2020 was welcomed with open arms - but of course, while being masked and from a 2-meter distance. From natural disasters to an international pandemic, some of the best ways to release stress and anxiety would normally come from exercising and racing. Unfortunately, due to lockdowns and strict health protocols, most fitness centers were closed and most road races w...

Speed Exercises to Run Faster

Running requires a lot more than just a pair of running shoes and a healthy mindset. To have success with running, from either a standpoint of progress in fitness or performance, it requires consistency, motivation, discipline, and determination. To become a faster runner, one needs a balance between speed sessions, strength training, and recovery. To read more about speed work, check out our late...

Mental Training to Face Trails

Endurance runs are hard and more so when racing on trails. They require months of logging miles, doing balance, stabilization, and flexibility work to ward off injury, finding the correct hydration and fueling routine, learning to deal with challenging terrain and weather, and, maybe most importantly, fine-tuning your mental game. We know endurance racing is not only physical but also mental. Whil...

Sprint Training

For many people, running is a sport that comes with numerous benefits. Such benefits include cardiovascular conditioning, weight loss management, and mental wellbeing. From a competitive standpoint, whether against others or oneself, running also provides an outlet to perform with more efficiency and speed as you become stronger and faster. One way to improve your running speeds is with sprint tra...

How to Optimally Combine Strength Training and Running

To improve as a runner, going out regularly and often to pound the pavement is the best place to start. But because running is considered to be a high impact sport, strength training is seen as beneficial to help the muscles and joints respond well to the increased stresses that occur from running. However, for many of us, the question remains, how does one fit it all in? We have researched the an...

What are Running Drills?

For many of us, running is an innate ability that progressed naturally as we developed during our childhood after hitting milestones like rolling, crawling, and walking. Aside from our natural potential to run, our form, speed, and endurance are aspects that often can be improved upon with technique and practice. If you want to improve your efficiency so that you can run faster for longer, running...

Running Buddy: Benefits of Running with Someone Else

Being the social creatures that we are, it would come as no surprise that having a running partner brings you a lot of benefits. However, during the current times, remember to always keep the social distance and take care of yourself and those around you.How to find a running buddy?While running alone has benefits like being able to fit a workout in during your own schedule, finding the right runn...

Smart Training for Your Joints Part III

Exercises for the Ankles and Feet:...

Differences Between Jogging, Running, and Sprinting and Their Benefits

There is a complex vocabulary associated with running that can be perplexing for some when discussing running-specific topics. Whether conversing with non-runners or runners alike, some may confuse the terminology related to running. There are several words and phrases used in the running culture from discussing paces (easy to race pace), distances (5k to ultra-marathon), workout sessions (fartlek...

Smart Training for Your Joints Part II

Exercises for the Knees:...

Smart Training for Your Joints (Part I)

Running has numerous health benefits including improving your cardiovascular conditioning, providing an outlet for stress relief, and being a tool for weight management. However, running is considered to be a high impact sport, this means with every step you take you increase the forces the joints need to absorb thanks to the physics involved with gravity and ground reaction forces. When thinking ...

Pregnancy and Running

Pregnancy is a miraculous process that allows families to grow and ultimately, bring joy and happiness upon the birth of your newborn. Of course, it will be of top priority for you to want to take the proper steps and precautions to make sure you provide a safe environment for your baby to develop and grow during these months. By focusing on maintaining a healthy and active lifestyle for yourself ...

5k Training Plan

Running the popular distance of 5-kilometers, or more commonly referred to as 5k, is beneficial for all from beginners up to elites. This is a favorable distance to train for due to the ease, convenience, and the minimal training time necessary compared to that of longer races. The 5k race is also a good distance for all runner mentalities. This means whether you are one who wants to just go out f...

Tips to keep up with your marathon training (or How to train if your event was cancelled)

Many runners are disappointed because marathons around the world have been postponed or cancelled. Training for this type of race requires not only physical effort, but also mental and psychological preparation and it is understandably frustrating not to be able to compete in the most awaited race of your calendar. Even if your race has been rescheduled months ahead from now, don’t let all the har...

Good alternatives to running while indoors

Whether you are searching for alternatives to bring different workouts to your training program or recovering from an injury, there are plenty of options you can do indoors. Sometimes, a little bit of change can spice up your training routine and give you extra motivation to keep going.Cross-training is a term that has been used to designate randomized training modalities, both high and low intens...

Best YouTube Channels For Runners

Running is a relatively easy enough sport to engage in as you just need a pair of trainers and to put one foot in front of the other once you step out the door. However, training to get better, faster, and stronger in the sport may be more challenging without the right coaching and advice. Luckily, we live in a world where YouTube exists and with one click of the computer or smartphone, we can be ...

The advantages of running on a treadmill

In 1817, Sir William Cubitt, an eminent British civil engineer, designed a machine called treadwheel to reform idle prisoners and use their power to be productive. Their work was used to pump water and grind grains, the reason why the machine was later called a treadmill. Some say a certain prison guard claimed that it was the monotonous steadiness and not the work intensity which made the machine...

How to Train at Home: Try This Full Body Workout

If you have been stuck at home due to social distancing measures over the past couple of weeks due to COVID-19, you aren't alone. Many races have been canceled or postponed and for some countries, there are restrictions of not being able to even go outside for a walk or run. If you are getting a bit stir-crazy and want to find ways to stay fit and healthy for both your mind and body, there are sev...

Polarised training for runners

Back in the 2000s, Stephen Seiler, a professor in Sports Science at University of Agder, Norway, started to investigate more about endurance training structure and intensity distribution by observing the training routine of elite athletes such as cyclists, rowers, XC skiers and distance runners. Seiler realized that more than 80% of their training time was dedicated to low-intensity exercises, wit...

Best leg strengthening exercises for runners that can be done at home

Strength training for runners is one of the most important training components to prevent injuries and improve performance. Recent studies have shown that heavy resistance, explosive resistance and plyometric training should be considered to be part of a training program for endurance runners as well as traditional weight lifting which also seems to improve running economy and neuromuscular coordi...

Quick Guide to Train for an Ultrmarathon

Ultramarathon is any race longer than the usual 42.195 kilometres which certainly makes this type of race physically as well as mentally demanding. However, it has become more popular throughout the years amongst runners who want to take a step further into their challenging goals.Some people still consider ultrarunners an incomprehensible and masochistic group of athletes who enjoy running many, ...

Tips on How to Get Your Whole Family Running

There are many reasons why an individual chooses to run. He or she may begin running as a way to start a new and healthy lifestyle. He or she may run to test his or her limitations and train to push beyond. He or she may even use the time while running as a form of a therapeutic escape from reality, if even for just a brief moment. However, running can certainly become more fun and engaging when y...

8 TIPS TO RUN IN THE RAIN

The rainy season is arriving and you cannot cope with the idea of becoming a victim of the treadmill? Although it is hard to take the first step in what is far from being the perfect weather conditions for training or racing, running in the rain can be rewarding and beneficial. Your body temperature rises while you are exercising and the warmer you get the more you have to sweat to maintain your b...

Five tips to stay fit after 40

There are probably two main reasons you are reading this article: you are approaching 40 or you have already got there. Although growing older is the undeniable natural course of life, ageing is not the golden dream of any person on this planet. Our metabolism will naturally slow down at this stage of life and we need to start making wiser decisions related to food intake, exercise and recovery. T...

How to Train for an Ultramarathon

How to Train for an UltraUltramarathons, although officially having begun back in 1926, have become ever more popular in our current day with more than 70,000 people participating in ultra races each year and internationally on all 7 continents. When a runner has successfully completed race goals throughout their running career, thriving in achieving some of the more popular distances such as 5-ki...

How to get back to running after an injury

Getting injured is the reality of an athlete. The repetitive movements put a lot of stress on muscles, joints, tendons, and ligaments. The human body is designed to adapt to stress, however training stress should be gradually increased in small doses. When you apply more stress than your body can handle, things go wrong and that can lead to the most common overuse running injuries: lower back pain...

Running Routines for Those with Tight Schedules

Most of us know that time is a precious commodity. Our lives are filled to the brim with work, errands, chores, families, an occasional birthday party or two and more. Now imagine you are a beginner runner and wanting to train for your first 5k or being a more experienced runner and looking to achieve a Boston Qualifying time. How does one fit all that training in? In all honesty, life is about co...

Best Running Based Podcasts

For some runners, running is the best time of the day to be with their own thoughts, to be apart from the madness of everyday life, to build some space and silence within themselves. Running can be a great opportunity to consistently train the ability of abstracting from the useless information and focusing on what really matters. Repetitive movements like running can put your mind into a meditati...

How to Train for Running Downhill Properly

Race courses are designed to set a challenge for runners whether it be about distance, terrain, or speed. When runners are searching for a “fast” course, most often the race and its course are advertised as flat, with little to no elevation, and an overall greater net descent. Meaning the course provides more downhills that allow for people to reach and achieve personal records. This sounds ideal,...

10 Running Myths Exposed!

When it comes to running advice and shared knowledge, there are a vast number of things we all just assume are correct, which might not be. Not only might the myths be stopping you from hitting the pavement and training for a marathon, they might also be limiting your ability to go faster and run harder. Even worse, some of these running myths might actually be predisposing you to injury. So, befo...

Top 5 Yoga Poses for Runners

Every runner has an Achilles heel, even if it is not an actual heel. When you run, those muscles that are strongest tend to take over, which is a good thing because it allows you to hit the pavement over and over. But those muscles that aren’t pulling their weight will continue to weaken. When that happens, it not only makes it difficult to improve your running to go farther faster, it also predis...

Running and Mental Health - Know All the Benefits!

What runners know, and non-runners might not, is the mental peace that comes after making it home after a great run! Most people understand the physical health benefits of running, but there are a vast number of emotional and mental ones too. Not only are runners' brains more focused; they are less prone to depression and anxiety. If you need one more reason to hit the pavement, check out these fa...

5 Most Critical Things To Add To Your Marathon Training

Training for a marathon isn’t just about acquiring miles. In fact, if that is the only training that you do, then chances are good you might never make it across the finish line. Just like any event in life, there is a lot of planning and preparation that goes into crossing the finish line. Sometimes it isn’t just about running a marathon; it is about staying on track to train and not to end up in...

Start thinking about 2021 events

Sometimes, things simply do not go as planned. You miss that special race you were looking forward to giving your best. It may happen because of an injury or illness or even worse, because of a pandemic. The latter can rapidly spread worldwide, deeply affecting families and communities in every country and also forcing many international sporting events to be cancelled, rescheduled or postponed. S...

The Trending Topic of Virtual Events

Like it or not, the world is facing a coronavirus, COVID-19, pandemic. This is a crisis that is unlike anything we have experienced during this lifetime. Considering there is an unknown timeframe to this, we have to face the inevitable facts that the changes we are experiencing are affecting the entire globe, leading to our daily lives being interrupted. Change is everywhere from having to work fr...

Coronavirus (COVID-19) Frequently Asked Questions

Our thoughts go out to all those who have been affected by the outbreak of COVID-19 and to the healthcare workers who are at the front line of the fight against the virus.Many of you will have been affected in your personal life or as runners. Just like you, we are passionate about running, travelling and events. It saddens us to see how the crisis has taken such a toll on the events and o...