A blog by runners. For runners.

5 pre-race habits


Over the years, my pre-race rituals have changed considerably. I remember running my first 5K in 2003 and trying to get it all just right in the week(s) before the race. I paged through old issues of running magazines picking up tips and tricks. I searched online and read forums to learn more about tapering […]

Vegetable spotlight: spinach


Popeye was right to be enthusiastic about his consumption of spinach. Thing is, we’re now overloaded with our superfood options, and kale is usually the clear winner when choosing a dark, leafy green. Go back to basics with the shunned spinach from your childhood. For one, it’s an excellent source of iron, which can easily […]

Run to the hills: hill exercises

Running on a budget, part 2

When I trained for the Philadelphia marathon in 2011, my first marathon, I made an epic playlist; a bouquet of ballads, classics, rompers, and deep album cuts. Of course, there were a few clichés, too. Springsteen’s Born to Run and, appropriately, Bill Conti’s Gonna Fly Now – better known as the Theme from Rocky. As […]

Hill repeats


Definition of hill repeats. Running hills can be one of the most effective tools in a runner’s regimen. Hills serve as a method of resistance training, building power and strength in running specific muscles like quadriceps; hills tax the cardiovascular system without the pounding that often comes from traditional speed work; they help develop stamina […]

VO2 max training


Definition of VO2 max training VO2 max is the maximum rate at which your body can use oxygen when performing a specific sport, like running. The higher your VO2 max, the longer or faster you can run. Unfortunately, we can only influence about 50 percent of our VO2 max through lifestyle modifications – the other […]

Patience and running


I had a baby a couple of weeks ago. I was lucky enough to run up until 14 hours before giving birth, and I had an uncomplicated delivery. Still, my body is healing and I’m not quite ready to run again. But I want to. In the couple of weeks since I had my daughter, […]

Getting started: tips for beginner runners

Woman Running in City

Have you been bitten by the running bug? I have seen a number of my friends start running in the last couple months, and the good vibes are certainly infectious. I’ve also observed a few rookie mistakes that I, myself, made when I was starting out. It’s all par for the course, and whether you’re […]

Yasso 800s


Definition of Yasso 800s Yasso 800s are a specific speed workout that can predict your marathon finish time. Developed by Bart Yasso, Chief Running Officer of Runner’s World, Yasso 800s are run on a track. Specifically, they’re 800m (1/2 mile) repeats. For the workout, you run 10x 800m at a pace “equal” to your goal […]

The Long Run


Definition of long runs Long runs are exactly what they sound like: they’re you’re longest run of the week. The goal of long runs is to prepare you to complete the distance of a race. The length of long runs progressively increases each week throughout training. For instance, when marathon training, your long run may […]

Dealing with walking pain

dealing with walking pain

A lot of emphasis is placed on preventing and healing running injuries. However, walkers also experience a variety of aches and pains both big and small through the sport. Walking – like running – entails impact and repetitive motion, so it’s important walkers pay attention to tweaks and twinges as they happen. Here are some […]