Runner's Toolkit

Goals
Goals

A starting point for any training plan is being really clear about what you want to accomplish. The only way to growth and progress is to push beyond your current abilities, into an unchartted territory. Goals provide coordinates of our destination so we can set off in the right direction. You may already have aRead more

Speed Training
Speed Training

All runners can benefit from speed training. It doesn’t matter if you are training for a 5K, a marathon, or a 100-mile ultra. The right type of speed training will help you move more efficiently so you can cover ground faster and conserve energy for when you really need it. Speed training also benefits recreationalRead more

Footwear

When it comes to footwear, there are many things to consider… foot type, training surface, injury history, movement patterns… In fact, improper footwear and rougher surfaces can both be barriers to movement efficiency considering how we detect impact forces through vibration. Though, ideally, we anticipate the impact force and create the appropriate stiffness before youRead more

Strength
Strength

Strength, Stability, Mobility, and Power The first question to ask yourself here is, “Am I fit to run or running to be fit?” Many runners focus solely on running as a means of getting fit and staying that way. As such, they often neglect important aspects of a balanced program. Let’s first take a lookRead more

Breathing
Breathing

Breathing for Runners You already know that breathing is important when it comes to movement, training and simply existing. We’ve all been taught to exhale on the exertion and inhale on the return. Okay. Great. Easy enough. But is there more to it than that? Not surprisingly, there is. Just because you’re breathing doesn’t meanRead more

Recovery
Recovery

Recovery for Runners Without allowing for adequate recovery periods, runners are at significant risk of falling into the cumulative injury cycle – sometimes to the point where it entirely takes them away from what they love to do. This commonly happens as a result of overtraining and muscle compensation without including in a balanced fitnessRead more

Footstrike
Footstrike

Footstrike for Runners There are three different types of footstrikes that can be employed during running: 1. Rearfoot 2. Midfoot 3. Forefoot Operationally, rearfoot striking is defined as when the lateral part of the heel makes contact with the ground, followed by the toes pressing off it. During a midfoot strike, the foot makes initialRead more