How to Pace like an Olympian
Dave Wottle is an American Olympic athlete from the 1970s. He wore a weird “lucky” hat. I don’t think it’s relevant to the story, but I’m just painting a picture here. Wottle was a 1500 meter guy from a small school who made mass improvement during his collegiate career. He was mild-mannered and awkward. You…
Four Strength Exercises You’re Doing Wrong
Learn why your running strength routine does not work and how to fix it. Running injuries are a problem. It is the number one reason why people don’t run. These injuries are why you can’t get faster and how you stay in poor of shape. I spent a lot of my time working…
Use Your Heart Rate for Smart Running
How heart rate training is the best way to make logical decisions about your training and progress. Pacing is the number one reason runner fail to hit their race goals. Now, there is no evidence to my statement, but I’m going to stick with it. Too often training is great, the taper was money,…
How to Beat Runner’s Knee
Don’t let runner’s knee stop you from crushing your next personal record. I met John and we talk running injuries. He came to me with chronic pain on and under his kneecap aka “Runner’s Knee”. John said, “I’ve got bad knees. Everyone one in my family has knee issues. I guess I just have to…
How a Long Run Will Make You Fast
Why you need to do a long run to reach your full potential. As a running coach the most common question I field is, “how do I get to get faster.” My standard replay is, “You need to run more.” Now, “running more” doesn’t mean you need to run seven days a…
Warm-up for Better Race Results
How the perfect running warm-up can help you reach your full potential. “So you want me to run…..before I run,” Dylan asked with bewildered. “Usually, I’ll just get to the start line, and by the first mile I am feeling good to go.” she continued. Dylan is a runner who trained her…
Macros for OCR: How to Eat for Performance
How to understand Macros for fueling your OCR performance. As an athlete and a runner and Obstacle Course Race (OCR) athlete, I thought the training that was everything. Working harder would get me to my goals. The harder I would work the faster and more jacked I would become. So, I would…
How to Improve Your Endurance and your PR
Do “threshold repeats” to build your endurance and mental toughness. The Great thing about running is that it is infinitely scalable. Your race goals and times never reach a ceiling. You always have the chance to improve. But, you might reach a plateau that stunts your record. Is this your full potential as a…
How to Smash an OCR “Short Course”
The “short course” is a race that is 3 miles and under. It’s a great intro for Obstacle Course Racing (OCR) but, it is way more than that. It is a fast pace high output energy assault. The short course offers different challenges than a long race. So, prepare by changing your training stimulus. Here…
How to Care For Your Feet for Better Running
Simple steps to keep your feet happy. Your feet are the most important body part. They are your foundation and key to long-term health. Many runner injuries stem from poor foot strength and mobility. Everything begins at your foot level and works its way up the chain. So, take time care for your feet!…
