Small Wins = Huge Improvements: How to Run Faster Over the Long-Term

Small Wins Keep You Moving Forward (and this photo is awesome)

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 …

33 Quotes About Running to Help You Conquer Your Dreams

Are You Ready to See What's Possible?

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, …

Race Recap: Rockville Twilight Runfest 8k

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 …

What Are the Health Benefits of Caffeine? Why You Should Start Drinking Coffee to Run Faster.

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 …

Sore Shins Got You Down? How to Get Rid of Shin Splints For Good

Shin splints 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.  …

Training Journal: 6.7 – 7.4.2010

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 …

Need Running Motivation? 5 Races to Inspire your Next PR

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 …

How to Run like Chris Solinsky: Improve Your Form to Prevent Injuries

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 …

Throw Out Your Stock Training Plan: The Top 4 Reasons You Need a Coach

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 …

Forget the 10% Rule: How to Increase Mileage Safely

Is the 10% Rule bogus? Not really, but it certainly doesn’t show you how to run more mileage in every situation.

How to Increase Mileage

I read about running constantly.  Learning about the sport is something I’m passionate about.  But no matter where …