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Running

Top 5 Cross-Training Workouts for Runners (and XT Explained)

As runners, we tend to hear a lot about how wonderful cross-training can be for running. Yet there is so much information out there about different kinds of cross-training, and it can be overwhelming and confusing to know what kind to do. You might even wonder if it's something you HAVE to do! Based on our review of multiple scientific studies, aerobic cross-training is beneficial for runners who want to maintain, and...

Top 6 Mental Tricks to Get You Through Your Long Run

As much as running is a physical activity, to truly start becoming better at running, continue to make progress and reach your potential you have to become mentally strong, too. One of the toughest types of runs to conquer is the long run...and this starts as soon as you see it on your training schedule and your brain automatically goes to a place of, "I'll never be able to run that far." See, mental. And you haven't even...

What to Wear for a Half Marathon (No Matter the Weather)

You've been training for months, and the time has finally come to set out your clothing and gear for your upcoming half marathon race. There are lots of things to think about when it comes to dressing for race day. What do you need? What should stay home? Should you race in the shiny new pair of shoes sitting in your closet? For your half marathon, make sure that you wear something comfortable, that you have worn before...

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...

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...

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...

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...

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...

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...

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...