Rest. It's what the doctor ordered, right? You're hurt and the glaringly obvious solution is to rest. What doc is trying to say is that you should take a rest from the activity that is causing the injury. If running is hurting you, then stop running and let it heal. This does NOT (necessarily) mean stop training.

I was recently asked for some clarification regarding my nose breathing post. In it, I detail all of the benefits of breathing solely through the nose. (There are a lot) The question I received was essentially: should one breathe that way all the time if one is running “easy pace”? In other words, if you're running easily, are you better off breathing solely through the nose?

Setting personal best times, beating the competition, and accomplishing goals that once seemed unattainable are just some of the outcomes that are possible when you are in peak condition. Once you've acquired a taste for the feelings associated with being in that sort of shape it can be hard to have it any other way. Here are some questions to consider when thinking about your goals for 2014.

Clients often give me that WTF look when I make the following suggestion: “Breathe only through your nose.” Like, ok, what the heck are you talking about? And what does that have to do with the half marathon I want to run or simply beginning a running program? “Well, just... everything.”

One thing I learned early on was that if you want to reach a high peak with your fitness, you need to dip into a low valley, too. Does this mean losing fitness?

Racing – especially over long distances – takes quite a toll on the body. All bodily systems are affected, but muscle damage is likely the one you'll feel the most, especially in the 24-48 hours after you finish. We can improve our recovery from races (and training) by three primary routes

After you've celebrated your accomplishment of running a big race one of two things happens. You're either ready to turn your attention elsewhere and focus on some other aspect of life or you're more motivated than ever and want to sign up for another race. So what's the next step for you?

After each race it is wise to consider what went right and what went wrong. There is immense value in learning from your experiences and as long as you apply what you learn [to your next race], you should perform even better next time. Would you do anything differently knowing what you know now?