Category Archives: tips and tricks

Crush Your Goals with the Help of Your Running Community

We all have important running goals – some are lofty like running your first marathon while others are simple like “run at least four days this week.” Usually the big goals are accomplished after weeks or months of achieving your little goals, like running consistently or making sure you do a strength workout twice a week. Running has a cumulative effective and after a few months, you’ll be a lot stronger and faster! It’s fascinating to see which runners regularly … Continue reading

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When to and How to Warm Up for Better Race Performances

What is a really simple thing that a significant proportion of runners skip?  Also, what concept has a pretty long history of being misunderstood and poorly approached?  The pre-race warm-up.  If you’ve put in the training, you have just 2 things between yourself and that PR that you really want: a good warm-up and a smart race.  Let’s focus on one of those things in this post.  First, we’ll dispel some common misconceptions about warming up, then we’ll talk about … Continue reading

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Running bracketology

Since it’s March, everything needs to be turned into a win-or-go-home tournament competition. Running workouts will be no exception. This bracket helps illustrate that there’s more to running than just a standard, straight-ahead, moderate-pace jog. You can and should be mixing up your workouts to use different muscles and avoid burn-out. Here’s  some quick definitions of each type of run. Mile repeats  Typically done on a track, these 4-lap intervals are typically run at roughly 10K race pace with 1-3 … Continue reading

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5 Training Rules from Coach Caleb

I get asked what my training philosophy is on a regular basis.  My usual response is, “Nothing gimmicky: ‘Don’t Do Anything Stupid.’”  That pretty much sums up my approach to my own training and what I try to impart upon my athletes.  But that’s really not prescriptive or tremendously helpful for a newcomer to the running scene or to an experienced runner looking for their next breakthrough.  Here is a bit of an expanded view of “Don’t Do Anything Stupid.” … Continue reading

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Improve your time with a speed strategy

A good friend of mine recently had a breakthrough time on a three-mile run. Like most runners, this only whetted his appetite to keep improving. He emailed me for some advice on pacing. “When you run for time/distance,” he asked, “do you run at the same pace the entire time or do you sprint for sections of the run?” The larger question here is how and when should you step it up and get outside your comfort zone. Even if … Continue reading

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Add running to your done list

I’m a compulsive list-maker of things to do, which I leave laying around my desk, house drawer, an assortment of electronic files or in random pockets. As a result, I find old to-do lists all the time that are so dated they’ve become “done” lists. I like these lists even more, because usually enough time has passed to make everything on the list either accomplished or no longer relevant. I prefer to focus on what I’ve checked off these lists, but … Continue reading

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Focus on What You Can Control (or, Why I Think “EEP!” When Running)

I’d be willing to bet that 9 times out of 10, each of us goes into a workout – I’m speaking here of a day of intervals, tempo or other speed work, or the like – with a pre-determined goal pace (or set of paces) for the distance(s). I know this because I put those goal paces on training plans for myself and for others. And so we tend to go out and try to hit those paces, and at … Continue reading

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Question of the week: where do you lube?

I remember my first experience with lube. It was during the Nashville Rock n’ Roll 1/2 Marathon. I had never run even more than a 10k before and I definitely didn’t know the logistics of lubrication. When my friend asked me if I wanted to borrow her body glide, my face turned beet read. Body glide… I was thinking, “could they make a more embarrassing name for anti-chafe lubrication?” Gingerly, I accepted my friend’s offer and applied to the at … Continue reading

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Most runners are unkind to themselves

Today’s post comes from guest author, Vybarr Cregan-Reid from London, UK. If you’d like to be a guest author, email your ideas or stories to editor@dailymile.com Science has a great deal to tell us about running, there are countlessstudies of foot strike patterns, gait analyses, technical gear that beartestament to this. I am here to tell you that literary studies providessubstantial help, too. I’ve just come in from a very wet 6 mile, zero-droprun (that means in ‘barefoot’ shoes) and … Continue reading

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For encouragement, go back.

Today’s post comes from guest author, Tom R. from Kingsland, GA. If you’d like to be a guest author, email your ideas or stories to editor@dailymile.com If you are like me, you are always trying to get better. There comes a time in every runner’s travels that they get discouraged. “Why is it that I haven’t gotten faster lately.” “I’ve been on this plateau for a couple of months now.” These are questions that will come up after a couple … Continue reading

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