The Standard Warm-up is a dynamic flexibility and stretching routine that is done before you run. This series of light strength exercises and mobility drills help prepare your body to work harder. What I love about this routine is that it takes about 8 minutes once you learn the order of exercises. You can do [...]
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One of the best cross-training exercises for runners is pool running. It’s zero impact and has an extremely low risk of injury – making it a perfect supplemental form of training for a healthy runner and one of the best alternative exercises for injured runners. I spent a full two weeks in the pool doing [...]
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Runners are always looking for the newest way to prevent running injuries and help them train smarter. From compression socks, foam rollers, and even full leg compression sleeves (ridiculous, aren’t they?). Most of the products that you buy help you recover from hard training or treat running injuries. But I had an opportunity recently to [...]
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“Running is easy! Just put one foot in front of the other over and over again.” We’ve all heard it from our non-runner friends. And they couldn’t be more wrong. Running is a highly complex motion involving the entire body. If you lack the coordination, flexibility, and athleticism to run efficiently then you’re not going [...]
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The last major injury I had was a severe illiotibial band (IT Band) injury after the New York City Marathon in 2008. I took 9 days off from running after the race and then started to slowly run a little bit, only to have sharp pain on the outside of my left knee. I couldn’t run [...]
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Runners can be in great shape, but most of them aren’t very athletic. Two of the worst basketball players I’ve ever seen were three-season runners. Ask most runners to hurdle, dribble a soccer ball, or cut back and forth on a football field and you will see some of the most laughable movements. This is [...]
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Lose 20 pounds in 30 days. Engineer the perfect night’s sleep. Triple your testosterone. Reverse injuries. Go from 5k to 50k in 12 Weeks. Is it possible? These are the claims by Timothy Ferriss, author of The Four Hour Body, a New York Times #1 bestseller. He’s also written The Four Hour Workweek which is [...]
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Yesterday afternoon I sent a 2,600+ word email to my newsletter readers detailing my past running history and a full analysis of 2010. I talked about what worked, what didn’t, and what goals I have for 2011. [If you missed it because you're not a subscriber, just sign up here and you can read it [...]
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Too many runners fall victim to over-training and excessive running fatigue. I see a lot of new runners making mistakes with their training that put them at an increased risk for injury and feeling less than their best. My college coach used to say, “Avoid the 3 too’s – too much, too soon, too fast.” [...]
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Two weeks ago, I set out to run 11 miles with a few 30 second sprints near the end in my old Nike XC spikes. It was supposed to be a standard distance run with some turnover work, but it ended badly with tightness in my IT band at the knee insertion. Luckily, I took [...]
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I'm Jason Fitzgerald, a 2:39 marathoner and running coach. I want to help you get faster.
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