Training

Fatigue is part of running. If you’ve ever finished a long run with heavy legs or felt that lingering soreness after hill repeats, you know what I'm talking about. The question isn’t whether fatigue is good or bad it’s what kind of fatigue you’re dealing with. Because there’s a big difference between the stress that helps you adapt and the stress that slowly breaks you down. One builds stronger muscles, tendons, and a more efficient cardiovascular system. The other leads to s

Every runner has asked it: “Is this just normal soreness… or am I about to get injured?” It’s a fine line—and knowing how to read your body can be the difference between a breakthrough and a breakdown. Here’s the truth: pain doesn’t always mean stop—but it also doesn’t mean “keep grinding.” The key is knowing what type of pain you're dealing with, where it’s coming from, and how it behaves. Delayed Onset Muscle Soreness (DOMS): The “Good” Kind of Pain DOMS is that familiar mu

Running in the summer can feel like a slow roast. Whether you’re chasing race goals or just trying to stay consistent, heat and humidity throw some serious variables into your training. But this isn’t just about comfort—training in hot, humid conditions can be dangerous if you’re not prepared. The risks are real: heat illness, dehydration, and performance collapse can sneak up quickly if you’re not watching for early signs. That’s why learning how to adjust your pacing, hydra

There’s no such thing as perfect running form. That’s not just a catchphrase, it’s backed by both research and clinical experience. Your form isn’t fixed. Your stride, foot strike and posture all shifts depending on your pace, terrain, level of fatigue, and even how well you slept last night. And that’s not a problem. In fact, it’s how the body distributes stress and adapts to different demands. Understanding how your stride changes can help you train smarter, reduce injury r

Runners are creatures of habit. Whether it’s a standing sunrise loop or a late-day stress reliever, your training schedule likely follows a rhythm. But have you ever wondered if that rhythm actually matters for performance or injury risk? Turns out, it does. When you run affects more than just your calendar it influences energy metabolism, sleep quality, tissue stiffness, and even injury risk. So let’s break down what the science says, and what you can do with it. The Science

Let’s get one thing straight: warming up is not optional. But it’s also not just jogging slowly for five minutes or swinging your legs around a few times. A proper warm-up primes your body for performance, helps prevent injury, and sets the tone for the entire run. And yet, most runners either skip it, rush through it, or do the wrong kind of prep altogether. Here’s what the research — and years of working with runners at every level — says about getting it right. What a Good

Hip flexors are one of those things runners love to blame. Tight hips. Short strides. Low back pain. Fexors are rarely the only issue, they play a meaningful role in how we run and how problems can start to show up. The hip flexors are a group of muscles that help advance the leg during running. After your foot leaves the ground, they help bring the thigh forward so you can take your next step. They also assist with pelvic and trunk control, helping manage the forces that tra

Every time one of my athletes or friends say they do clamshells to help with their glute strength I want to scream. Clamshells have a place in rehab, especially post-surgery or for individuals who are just beginning to engage in exercise. But for runners, clamshells are not enough. Running demands dynamic, upright, and single-leg control. Clamshells are performed lying on your side, in a non-weight bearing position, and they do not train the glutes the way they're used during

If you have been told to "just stop running" because of an injury then you may have been given poor advice. Rest may calm symptoms, but it doesn’t solve your injury. Pain relief is simply a reduction in irritation, but it does not mean your tissues aren't ready to handle the demands of running. Some injuries do better if you continue to load them in a modified way, such as tendinopathies. You do have to stop running with a bone stress injury, but you can do things like core s

Runners are really good at brushing off pain or discomfort and convincing themselves they are fine even when they are in pain. Its because as runners we are taught to push through things. That’s part of the sport. Long runs get uncomfortable. Workouts get hard. There are days where nothing feels great but you get it done anyway and that’s often where progress happens. remember the saying, "no pain, no gain?" But somewhere along the way, that mindset gets doesn't make sense an

One of the most common questions runners ask me is: “How much should I increase my mileage each week?” It’s a great question because how you progress your training is one of the biggest factors determining whether you stay healthy or end up dealing with a running injury. The short answer is: increase mileage gradually and avoid sudden spikes in training load. Your body adapts to stress over time. Bones remodel, tendons get stronger, and muscles improve their ability to tolera