What does an effective speed workout for distance runners look like? What ingredients should you include so that you reap the most benefit for the time you're spending?

One of my go-to bulletproofing exercises is the deadlift. With so many benefits from posture to hip mobility to force production (makes ya faster) to total body strength, it's a no-brainer if you're gonna spend any time in the weight room. But, before lifting anything, she had to demonstrate the “hip hinge” movement pattern.

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.

That feeling of “holy crap I'm in a race and I'm already sucking wind and I'm not even at the 1 mile mark yet” used to be pretty familiar to me. Let's fix that, OK?

Typically used as part of a good warm up, practicing the “ankling” drill will teach you how to be stiff at the right time and how to react off the ground properly.

Think about your current method (if you can call it that) of warming up. Perhaps you bend over and strrrrrretch to tie those shoes and then off you go? I think we can do better. This week I want to share a very simple warm up that carries with it several benefits like better muscle activation, range of motion, and potential injury prevention.

While talking with each of them I could sense their frustration, but luckily for them I've learned that taking a good client history is key to a good intervention. And in each case it was a simple fix that resolved their issue. In fact, you'll probably roll your eyes as you read the solution. (Well, this one isn't THAT obvious, but I bet many of you can relate.) Not Getting Any Faster? Here's Why.

Taking a good client history is key to a good intervention. And in each case it was a simple fix that resolved their issue. In fact, you'll probably roll your eyes as you read the solution.

You were in-shape, life happened (aka priorities shifted), now you're out-of-shape and wondering if there's a way to safely ramp up for the big race. Let's get started!

Is there such a thing? Well, maybe. If you're an outdoor runner like me, it can be a huge mental struggle to slog through a basic easy run. But breaking the run into little chunks is the way to go. And that's what I've got for you today - 3 workouts, easy, medium, and hard - that fly by so you don't lose your mind.

Three HUGE tips to stay "motivated" when circumstances are likely to get in your way.

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?

Most of us skip right to the jam out session without much technique work to support it. We lace 'em up and “just run”. And that is totally cool if that's all running is to you, a little jam-out session. But even for the person who doesn't want to run farther, faster, or with less injury risk, I think you'll enjoy your basic jam-out that much more if your running skill is better. Here's a great little routine you can practice

Here's the problem with running as your only fitness activity. To a large extent, it neglects 2 of the 3 fitness bases. Not only that, I'd say over time it ERODES those bases. That's right, if you're like the average person (seated most of the day) and only run, then your basic movement patterns AND whatever strength you have will get worse over time.

Every year, around January, I find myself in pretty good shape and I think to myself, “But I'm not training THAT hard.” The secret, I'm convinced, is the Fartlek workout.

A loyal reader recently asked a great question regarding the use of a heart rate monitor during a race. Why was he slowing down prematurely if he kept his heart rate steady?

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.