A runner is completing the long run with mountains in the background. But "what if I can't do my long run?"

I Can’t do my Long Run. What Now? Coach K to the Rescue!

Welcome to the third installment of our three-part series about the long run by Coach Karen. We discussed the "why" and talked about the "when, where, and wear." Now it's time to look at the times when things don't work out as planned: "What should I do when I can't do my long run?" Written by Coach Karen Peterson Edited by Pavlína ... More
Urban running: a woman in athletic clothes sprints in an urban environment.

Urban Running: Three Things You Should Consider Before You Head Out on the Road

When someone talks about running, we often picture an oval track or a trail through the woods. But for millions of people, running paths are made of asphalt and concrete. Today, we'll discuss all the considerations you should make before you venture into the world of urban running. Written by Lucas Collins Edited by Pavlína Marek Running ... More
A runner is completing the long run with mountains in the background. But "what if I can't do my long run?"

The Long Run with Coach K: Let’s Go Long!

As discussed previously, the long run is the foundation of your training, no matter the distance of the event you’ve signed up for. In the previous article in this series, we went over all the ways that the long run benefits you, both physically and mentally, and why it’s important to prioritize them in your training. There’s a ton of ... More
A woman does a breathing technique during her run

Just Breathe! Using Breathing Techniques to Reduce Stress, Run Easier and Recover Faster: A Guide by Coach K

When I relocated from the San Francisco Bay Area to the Front Range of Northern Colorado in 2015, I knew I’d have some adjustments to make in the respiratory department. Living at 5,000 feet above sea level, and regularly traveling to higher elevations to train and race, I could feel the strains on my endurance and pace. What I never ... More

Mental Training for Your Best Performance: 3 Ways to Up Your Brain Game

You’re registered for your goal race, and you’ve committed to training so that you can be as prepared as possible to toe the line. You have a training plan to follow and, for the next few months, you'll steadily and thoughtfully increase your mileage for the demands of race day. Heck, you’ve even bought fresh running shoes. You're ready ... More
Trail and ultra running in the desert

Trail and Ultra Running Special: From Inspiration to Know-How

Welcome to the Trail and Ultra Running Special! Whether you’re new to trails and have never heard of ultrarunning or you’re a seasoned trail beast who has run conquered distances some don’t even like to drive, this one’s for you. Written and edited by Pavlína Marek Sure, roads are great, especially when they take you on a ... More
Winter hydration

Hydration in Winter: Dietitian Becca Blumberg Breaks Down the Basics.

Hydration is an important part of our day-to-day lives. How we approach hydration during a workout or a race can make or break our runs and the recovery process. Luckily, dietitian Becca Blumberg is here to help with a short and comprehensive guide to winter hydration. Written by Becca Blumberg Edited by Pavlína Marek Step 1: Notice ... More
A trail runner carries his nutrition in a running pack

Nutrition for Trail Running: Discover the Secret Sauce with Nutritionist Becca Blumberg

Conceptually, nutrition for trail running really isn’t much different than nutrition for the road. The goal is to replenish carbohydrates with bars, gels, chews, and other foods to get 30-90 g carbs per hour during the activity. The strategy will also be to replenish electrolytes and stay hydrated with sports drinks and water in both trail ... More
Goal setting is an important part of the training process

Goal Setting: A Guide by Coach K. (Set Your Body & Mind up for Success in 2023!)

After the typical highs and lows of the end of the year, it’s natural to get caught up in ruminations about what we want for our next spin around the sun. Some call these goals resolutions. I prefer to call them intentions or aspirations. Whatever we call it, goal setting is an important part of many people’s lives. Together, let’s ... More

Off-Season Fitness: A Simple Guide to the Slower Months of the Year

Winter is here, and with it comes some well-deserved rest. Many runners have lowered their weekly mileage while some stopped running completely, focusing instead on other ways to keep fit and giving their bodies some much-needed recovery time. Until race calendars fill up, off-season fitness will be the number one topic for many in the world ... More