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!…
Train Your OCR Transitions for Badass Results
Three best practices to improve OCR performance with better transitions. Imagine running up the mountain. A steep, nasty trail with no end in sight. Your eyes are gaze at your feet, and you can’t help to think: “I need to slow down; I’m dying. I should stop.” Or maybe “this is awful. I hope we…
How to Train for a Half Marathon
Key ways to push yourself in training for your best half marathon results. The half marathon is a hard distance. Double-digit miles are no joke. So, you can’t fake your way through training. Runners sign up for a half marathon without urgency to train. They know they can “finish” the race. So, they don’t…
The Secret to a Faster OCR Carry
The OCR carry is the most grueling part of any race. The mixture of race fatigue, a heavy sandbag, and technical trails seems unfair. The bad news: An OCR carry will never get “easier.” When you become efficient in a carry, you will be able to push harder. No matter how much you train,…
Hill Training Without a Mountain
How to optimize your hill training routine while without moving to the mountains. The hardest obstacles in an Obstacle Course Race (OCR) are the terrain and hills. Yes, carries are hard. Crawling under barbed wire is exhausting. And failing a monkey bar rig is devastating. But, a mountain with technical uphills and sharp…
Start from the Ground: Better Running Form
Learn better running form with three simple ways to improve your landing. For a while, it was “on-trend” to talk about foot landing and better running form. While working at a Runner Specialty Shop, I talked to a lot of runners. The consensus was a forefoot landing was optimal. Runner’s thought a quick change…
