A blog by runners. For runners.

How to refuel on long run days

Refueling post long run: what to eat and when after your long run

As soon as I finish up a 14, 18, or 20-miler, one of two things happens: I’m either ravenously hungry – STARVING! – … or I have no appetite at all. Does this sound familiar? It’s tricky enough to figure out how to properly fuel before and during long runs, but post-long run nutrition is […]

The top foods and drinks for runners

If you’re looking to improve your health, increase your energy, and perk up your running (and really, who isn’t?), try adding one (or all) of these seven foods and drinks to your diet. Salmon With 35 grams of protein per 4 ounce serving, salmon is an excellent choice pre- or post-race. Salmon is also one of the best sources […]

More foam rolling exercises for runners

Foam rolling for runners: the hamstrings

With summer mileage on the increase, it’s time to pull out your trusty foam roller again. If you’re feeling the fatigue of your miles, foam rolling is the perfect partner to help work out some of those sticky spots. If you’re new to foam rolling start with the basics of foam rolling.  If you missed […]

Back to school: applying lessons from the classroom to running

Back to school: things I've learned from teaching that affect my running.

Can you remember the feeling of the first day of school? Butterflies in your stomach. Nervous anxiety creeping down your spine. Jubilation coursing through your veins. Inevitable doom enveloping your very being. Teachers feel the same thing. Every year. Always. To elicit such a bouquet of emotions in me, all one has to do is […]

Ways to fundraise for a charity race

Running a race for charity is a great way to raise money for a cause near and dear to your heart. However, raising enough funds to meet your goal can be a little tricky – especially if you don’t feel comfortable asking people for money. The most important thing to do is to start the […]

5 training goals for fall that don’t include a marathon

Running goals for fall that don't include a marathon

As the summer comes to a close, many runners are in the height of fall marathon training — logging 20 milers, taking ice baths, carbo-loading, etc. But if you’re not one of these runners, it can be easy to feel left behind in all the mania. But, as we’ve said before, marathons aren’t the ultimate test for runners, and […]

Women’s Distance Festival 5K recap

Race Recap: Women's Distance Festival 5K

Do you have a race nemesis? A distance that just gets under your skin? For me, it’s those dastardly 5Ks. I run very few races these days, but I always try to get in my favorite 5K of the year — the Women’s Distance Festival — because it’s an awesome celebration of women’s running. This year, my […]

It’s OK to skip a run when …

10 tips for your first marathon

There’s something so rewarding about crossing completed runs off on a training plan. You earn a sense of pride, feeling of accomplishment, and reassurance that you’re one step closer to achieving your goal. On the other hand, if you have to skip a planned training run, your feelings will likely be more negative. But relax! […]

Tips for keeping your easy runs easy

Tips for keeping your easy runs easy

The biggest training mistake I make is running my easy runs too fast. On the surface this may not seem to be a major error, but it is. It takes our bodies a few days to recover from grueling training runs, such as 800m repeats and long runs. When we run easy in the days […]

5 (unconventional) ways to spice up your runs

Blood tests for runners: are there benefits?

A few days ago, I was with my (nearly) 3-year-old daughter, Ada, on the deck. She was munching on apple slices and asking me to tell her about one of her favorite things, the moon. A person realizes how little he knows about the world when a toddler asks him about it. “Talk about the moon? […]