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Running on Your Period and How the Menstrual Cycle Affects Your Running

Running on Your Period and How the Menstrual Cycle Affects Your Running

As female runners and athletes, we have all worried about getting our periods at less than ideal times, like right before an upcoming workout session or during a race. But does being on your period actually affect your running? Can or should you even bother running or racing when you're on your period? All of the scientific literature agrees: you can and should continue to run on your period. There is no reason not to run on...

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Get to Know the Tempo Run: How Fast and How Long Should They Be?

Get to Know the Tempo Run: How Fast and How Long Should They Be?

There are several key components to any runner's weekly training plan: a long run, easy runs, and quality runs. One kind of quality run that you may encounter is called a tempo run. But what is a tempo run, exactly and why are they important? Tempo runs are a quality session performed at a steady, comfortably hard pace (or the race pace you could hold for about an hour) typically for a duration of 10 - 30 minutes. Faster...

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Half Marathon Long Run: The Longest Run & More

Half Marathon Long Run: The Longest Run & More

If you have a half marathon race coming up, you're probably wondering just how long your long runs are going to be while training for the race. How far is far enough for a half? Can you get by with topping out at a 7 mile run? Or should you train up to - or maybe even above - the 13.1 mile distance? Your longest long run leading up to your half marathon should be at least 10 miles long if you are simply interested in...

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How to Run a Half Marathon in 2 Hours or Less

How to Run a Half Marathon in 2 Hours or Less

The half marathon is one of the most popular race distances in the U.S. Completing a half marathon (13.1 miles/21.1km) is a major accomplishment that requires a lot of dedication and training preparation. Running a half marathon in two hours (or less) is a popular goal to work toward. Not only is it a nice round number to strive for, it's also close to the average finishing time for both males and females. so it's absolutely...

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Guide to Utilizing Heart Rate Training as a Runner

Guide to Utilizing Heart Rate Training as a Runner

Heart rate training is a popular tool for many runners. But what exactly is it, and how do you get started using it? Heart rate training is when you use your heart rate to inform your running, using key data points such as your maximum heart rate and heart rate zones of intensity. By regularly monitoring your heart rate during runs, heart rate training can help you train smarter, avoid injury, and improve your aerobic...

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Using Rate of Perceived Exertion (RPE) as a Runner

Using Rate of Perceived Exertion (RPE) as a Runner

Rate of Perceived Exertion (RPE) is the measure of how much effort a person feels it takes to perform a physical activity. The Borg Scale utilizes a scale of 1- 20, but it's also common to use a scale of 1 to 10. Using RPE is a helpful way for runners to determine if they are performing in the right intensity zones to reach their goals. It's often used in conjunction with heart rate training. The chart below provides...

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Why Do Runners Wear Arm Sleeves?

Why Do Runners Wear Arm Sleeves?

Have you ever seen runners wearing arm sleeves (also called compression arm sleeves, athletic arm sleeves or arm warmers) while running? Do you wonder what the heck they are for? I know I did and started to wonder, so I decided to find out. Turns out that runners typically wear arm sleeves for a variety of reasons including to improve circulation, aid in recovery, keep arms warm during cool runs or keep arms protected from...

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8 Best Women’s Running Shorts with Pockets (That Even Hold Your Phone!)

8 Best Women’s Running Shorts with Pockets (That Even Hold Your Phone!)

As runners, we know that spring means it's time to pack away our long leggings and switch over to running shorts. There's nothing like a running wardrobe refresh this time of year to help revitalize your motivation and excitement for running as it warms up. And I don't know about you, but there are no better running shorts than those that have pockets. Lots and lots of pockets. Ready.Set.Marathon.com founder Jane and I...

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How to Set Running Goals: Follow These 7 Steps to Achieve Success

How to Set Running Goals: Follow These 7 Steps to Achieve Success

Runners are some of the most driven, self-motivated, and goal-oriented athletes out there. But what exactly is the best way to go about setting running goals (and achieving them)? Keep reading, because we have 7 simple steps that will help you determine your next running goal, and find success in achieving that goal. Why is it important to set goals for your running? Setting goals for your running is important because by...

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Your Comprehensive Guide to Long Runs in Marathon Training

Your Comprehensive Guide to Long Runs in Marathon Training

Long runs are the "bread and butter" of marathon training. Getting them right is essential to having success in the marathon distance. As part of a comprehensive training plan, the long run provides you with the necessary physiological adaptations to prepare to run 26.2 miles. Easy-paced long runs allow you to build aerobic endurance week after week, as you work up to the longest run of your training cycle which will be...

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New videos posted every Sunday. Watch them while recovering from your weekend long run!

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