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How to Stretch Your Training If Your Goal Race Was Postponed Due to Coronavirus
For starters: Stop the thoughts that your training was wasted. Even with everything else happening in the world right now, the ever-growing list of race cancellations and postponements comes with a...
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Get Your Head in the Game: These Meditation Apps Can Help
Mindfulness might improve your running, and your smartphone can serve as your guru. Options exist for every kind of runner. Meditation isn’t just for the yogis. Honing your focus also pays dividends...
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6 Glute Bridge Exercises You’ll Definitely Feel the Next Day
All you need is a RESISTANCE band Your glutes (more commonly known as your butt) make up the largest muscle group in your body. And they’re also the muscles responsible for powering you up a climb or...
View Article6 Dumbbell Exercises That Help You Run Stronger
Try This Dumbbell Workout to Become a Stronger, Faster Runner Build up the key muscles you use to run while improving your overall strength and stability. There’s this myth that strength training will...
View ArticleAm I Overtraining for My Marathon?
Q I’m running my first marathon since 1990, though I’ve been running consistently for nearly 30 years and ran two half-marathons last spring. For support, I’ve joined a local runner’s group, and our...
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4 Marathon Day Mistakes
Just hours after completing a recent marathon, I raised a bittersweet toast to a race I was already eager to forget. Training for it had cost me countless pancake breakfasts with my kids, and attending...
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7 Tips for Fuelling Your First Marathon
Practise your nutrition during training and get to the starting line prepared. As you log your kilometres, you also need to practise your nutrition, a crucial part of getting you through 42 kilometres....
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How to Prevent Marathon Fatigue
Q I did my first marathon last year. I’m 52 and my time was 4:01:05 and I was happy with that but want to break the four-hour mark. Around the 34-35-kilometre mark my quads started burning. Would doing...
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Six-week beginner 5K training plan
A basic 5K schedule that assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks Short and snappy, 5K races are the perfect distance for...
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If virtual racing is our future, it’s time to reinvent the rules
One competitive runner’s quest to stop hating virtual runs by finding events doing things differently. Amidst COVID-19, with big races like the Boston Marathon, the Berlin Marathon and the Royal Parks...
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These Pace Charts Will Guide Your Virtual Race for Every Distance
Easily determine your pace per mile and/or pace per kilometer for common race distances. While we know running a real race in 2020 is becoming harder to do, we also know runners are trying to stay...
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Want to Know How to Run Faster? All You Need Are These 4 Tips
This quick guide will boost your speed and endurance. If you just started running, you’re probably concerned with two things: running farther and running faster. And you’re not alone: Those are the...
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Cindy Ofili’s Prerun Warmup Primes Your Muscles for Movement
The pro runner demonstrates her go-to stretches and exercises that prevent injury and improve performance. Speed workouts are an integral part of your training for a reason: They help you build muscle...
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How to run your own virtual marathon (sensibly)
The spread of coronavirus is leading to the cancellation of many big-city marathons, but that doesn’t mean your training is in vain. With the news that the London Marathon will be going ahead as an...
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RW’s 4-week 10K training plan, running 3 days a week
Only a month to train for your 10K? Here’s the solution Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. If you’re committed to running a 10K in four...
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RW’s 8-week 10K training plan, running 3 days a week
Tried and trusted; a basic 8 weeks to a 10K race You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re...
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How to run your perfect 10K
Your best-possible 10K – from a four week plan to an eight-week-plus schedule, with all your questions answered It’s no surprise that the 10K is by far the country’s most popular type of race. To say...
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Workouts and Expert Tips to Help You Crush Your Cross Country Training
Top coaches explain the key elements of proper race prep and strategies for success. One of the most beautiful aspects of cross-country running is that it’s not just you against the competition and...
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How to kick it like Sara Hall in the London Marathon
Here’s how you can build the strength and power to surge like Sara Hall and Shura Kitata. Last Sunday’s London Marathon provided a long-awaited outlet for racers and fans—complete with down-to-the-wire...
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8 ways to train like an Ethiopian distance runner
Michael Crawley’s Out of Thin Air investigates Ethiopian running culture and unearths some lessons for runners everywhere. Ethiopian men hold six of the top fastest marathon times ever. The female...
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