After training for 12 years, I’ve realized the importance of “small wins” in a training program. They’re so important but often overlooked. Small, frequent wins help you maintain confidence, motivation, and keep you focused on your running goals.
Not only are these little victories good for your motivation and mental health, but they help you continue [...]
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Motivation is a huge component to putting in the hard work day after day to reach your running goals. Quotes about running are good tools to remind yourself why you work hard, train for months, and race to accomplish your goals.
The next time you feel like you’re in a slump or having a hard time [...]
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Last Saturday, July 17, I raced in the Rockville Twilight Runfest 8k. This is one of the largest races in the DC metro area with over 2,300 participants and a high-quality, competitive field. The course had rolling hills and one 180 degree switchback turn which helped slow down the times.
The race is 8 kilometers, or [...]
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Caffeine is a proven performance-enhancer, shown to improve athletic ability in endurance events like distance running. This is great news because I am a coffee lover. I don’t drink coffee every day, but about 3-4 days a week I like to have a cup of good, steaming coffee.
And before a race, I always have about [...]
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Shinsplints are a tricky injury to discuss. There’s no clear cure and every runner will respond differently to various treatment options. I’m even hesitant to call shinsplints an “injury” – sore shins simply don’t qualify in my book. Shinsplints are more like persistent soreness. Since they can often significantly limit your training, I want to [...]
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Sometimes, things just fall into place. This training block went incredibly well despite a week-long vacation in California and a missed day in the first week. It’s important to roll with the punches and adapt your training to everything life throws at you.
I went to the Adidas Grand Prix track meet in New York on [...]
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Every so often, you’ll run a race and find yourself in the zone. The race will go flawlessly. You will run a personal record almost effortlessly. It’s an amazing feeling when this happens but it won’t be every weekend that every variable will come together.
When those incredible race situations do happen, it’s important to capitalize [...]
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Earlier this year, Chris Solinsky stunned the nation as he shattered the American Record in the 10,000 meters. Running 26:59 in his debut 10k, Solinsky became the first ever American under 27 minutes and the fastest ever non-African. A month later, Solinsky ran 12:56 for 5,000 meters – the 4th American under 13 [...]
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There are so many running resources available online today: Runner’s World, Active, and Running Times among others. Each has training plans for beginner, intermediate, and advanced runners depending on the race. While it’s a good start and they have certainly motivated thousands to run, I wouldn’t recommend using one of these stock plans.
Sure, [...]
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I read about running constantly. Learning about the sport is something I’m passionate about. But no matter where I am – Runner’s World, Running Times, Active.com – I keep seeing so-called “experts” recommend the 10% Rule.
The 10% Rule simply states that you should only add mileage in increments of 10%. So if you are running [...]
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