Should you run first or lift first? A new 2024 review looked at 15 studies to find out whether the order of strength and endurance training affects your endurance performance—and the answer is more flexible than you might think. In this Research Rundown, we break down what the science says, what actually matters for your training gains, and how to apply it all to your own schedule, whether you’re chasing a marathon PR or just trying to fit it all in.

Downhill running might feel like a free ride, but it can leave your legs screaming the next day. In this post, we break down the latest research on how downhill running impacts your muscles, explain why it leads to soreness and fatigue, and share practical training and recovery strategies to help you race smarter, stay stronger, and protect your quads. Whether you're prepping for a hilly race or coaching yourself through your next training cycle, this is the downhill deep-div

Your mental state plays a significant role in your running performance – and new research proves it. A recent study shows that mindfulness training can help runners improve focus, reduce anxiety, and boost emotional resilience, leading to better overall performance. In this Research Rundown, we break down the findings and share practical tips on how to apply mindfulness techniques to your training. Whether you're struggling with race-day nerves, looking to improve your flow s

Are you struggling to hit your marathon goals, or finding yourself hitting the dreaded wall at mile 20? You’re not alone. A recent study reveals that most marathoners are seriously under-fueling and under-hydrating during their races. But here’s the kicker: getting your fueling and hydration right is critical for better performance – and it’s a lot easier than you might think. In this post, we’ll break down the latest research on marathon nutrition, bust some common fueling m

A male runner could be in a prolonged energy-deficient state without any single red flag. Low sex hormone levels in men can be tricky to recognize – changes in libido or mood are subtle and often attributed to training stress, and many men won’t know their testosterone is low unless they get a blood test.

As a coach, one of the most common goals runners come me with—whether training for a marathon, half marathon, or just trying to improve their general fitness—is also ways to feel BETTER when running, reduce fatigue, and run more efficiently (while also hoping to shave down those race times!) And while actually running EASY on your easy runs & doing the right types of workouts is a huge part of that, there's something else that can help: sprint interval training.