Train Smarter | Run Faster | Stay Healthy
Train Smarter | Run Faster | Stay Healthy
*Disclaimer*: This is all for general information and entertainment purposes only. I am not your doctor, nutritionist, dietician, physical/physio therapist, psychologist, personal AI, or any other medical professional. If you want to go further with this information, you should consult […]
What if the thing that helps you run faster now also protects you from becoming fragile later? In this masterclass series, I break down VO2 max in the most practical way possible: what it is, why runners should care, how […]
*Disclaimer*: This is all for general information and entertainment purposes only. I am not your doctor, nutritionist, dietician, physical/physio therapist, psychologist, personal AI, or any other medical professional. If you want to go further with this information, you should consult […]
*Disclaimer*: This is all for general information and entertainment purposes only. I am not your doctor, nutritionist, dietician, physical/physio therapist, psychologist, personal AI, or any other medical professional. If you want to go further with this information, you should consult […]
I recently ran a 10K I honestly had no business racing. No taper, not fully trained, eight weeks from my half marathon A race. It wasn’t a perfect race by any means, but it taught me something important. I used […]
Microdosing Post Injury If you’re coming back from a long break off or injury, I have a kind of dope way to navigate running. Most conventional run science wisdom says to ease back in with your normal running. Think 30 […]
Everyone thinks running destroys your body. The truth? It’s the opposite. After 30, sedentary people lose 1% of their fitness every year. Runners? They cut that decline in half. Because running reverses this. Your cells multiply. Your brain rewires. Your […]
You’re scrolling your phone and that runner who started at the same time as you just posted another best time. You’ve been stuck at the same pace for 6 months. What’s wrong with you? Nothing. You’re just probably making one […]
There’s one number that separates smooth, effortless runners from the runners who feel like every mile is a fight. Elites track it. Beginners ignore it. And a lot of people get it wrong without even knowing. Improve this one thing, […]
You ran 9-minute miles yesterday and felt great. Today you’re running the exact same pace and dying. Same 9-minute miles. Completely different effort. Your watch shows the answer: your heart rate is 15 beats higher today. But you ignored it […]
You know what actually wrecks most new runners? Not the first run. The third one. The one where you feel weirdly good, run way too far, and then your knee starts whispering death threats two days later. If you’ve ever […]
You’re running three times a week. You’re consistent. You’re following a plan. And you’re stuck at 30 minutes and 15 seconds. Every time you race, same story: strong first two miles, then something breaks. You lose the finishing kick. It […]
Here’s something that makes no sense: the slower you train, the faster you race. Sounds like complete BS, right? I thought so too. For my first 15 years of running, I pushed every single run, constantly trying to beat yesterday’s […]
I wasted the first 6 years of my distance running life training without structure, running too hard, getting injured, and wondering why I wasn’t getting faster. Years later after researching, experimenting on myself and talking to experts, I finally learned […]
The what, why, when and how of tempo runs. Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard running). […]
Want to become an endurance machine? Or are you looking to hit a 5k PB? It’s all about the base, ‘bout the base… base training, that is! You can do all the speedwork in the world, but if you’re not […]
Back in the late ‘90s, when I started running, nobody taught me how to breathe. Not really. I’d be out there, mid-race, legs feeling fine. But my lungs were a mess. I remember wondering: Why do I feel like I’m […]
In this episode, I’m going to show you why fancy gear matters—but at the same time, why it’s usually overrated. What You’ll Learn Stick around, because by the end of this video, you’ll know exactly which gear is worth your […]
This is what the Maffetone Method says about my aerobic threshold: keep your heart rate under 137 beats per minute (180 minus your age). And this is what my lab test said: my lactate threshold doesn’t even start until 166 […]
Most runners think nutrition is about eating ‘healthy.’ But here’s the truth—what works in the gym doesn’t always work for the long run. Today, we’re talking macros, supplements, and why eating more might actually make you faster. Listen to audio […]
Last week, my smartwatch flashed a number at me that made me pause mid-coffee sip: “Your VO₂ Max has decreased.” I laughed. I’ve been running more, eating cleaner, and finally getting my sleep in order, yet here was this digital […]
Every Tuesday, like clockwork, I used to lace up my shoes and hammer out a tempo run at what I thought was threshold pace. I’d come home gassed, legs toast, ego high, and results… flatlined. Three days later, I’d still […]
If your running sucks, it might be because you’re weak AF… just kidding, not really. Look, we all want to be better runners. To run faster for longer and feel like we’re cruising while everyone is huddled over a trash […]
Energy gels are magical… until they wreck your gut. Hydration is essential… until it starts working against you. Today, we’re untangling one of the biggest nutrition myths runners fall for—and showing you how to fuel smarter on the run. Listen […]
You’ve mastered the zone two shuffle. You’ve gasped through VO₂ max intervals. But there’s a sweet spot sitting right between the two; a no-man’s land that most runners ignore. It’s called lactate threshold, and if you’re not training it, you’re […]
Banana. Some call it the perfect pre-run food. Then there’s the energy gel – basically candy for runners, but with a $3 USD price tag. But Here’s the thing: Most running nutrition advice is either way too complicated or just […]
You ever wake up, lace up your shoes, and just go, hoping momentum will kick in and your body will somehow catch up? Listen to audio podcast below on your next run or watch the video above to learn more […]
Meet Alex. Self-coached, thirtysomething, wears a GPS watch and watches too many YouTube videos. You probably know an Alex. You might be an Alex. In a good week, Alex nails all the runs. He hits the gym for strength training. […]
Running harder doesn’t always mean running better. Ever felt that slow, creeping burn in your legs mid-run—right when things shift from smooth to “uh oh”? That moment when breathing gets just a little ragged, and you’re silently bargaining with yourself […]
How to Run Strides The Right Way Skips, Strides, Strides Windups & Run-Throughs Toolkit For Distance Runners I’m going to break down how running faster—even for just a few seconds—can make you a better distance runner. But here’s the catch: […]
Key Takeaways I ran a sub-3-hour marathon… without actually training for a marathon. No constant 20-milers, no burning out and hating my training nonsense. My secret? I was trying to run my fastest 5K. Crazy, right? But that’s the magic […]
In this episode, I’ll break down 17 race-day tools, tactics, and hacks. In the end, you will be equipped with everything you need to run your best race time possibly, and I’ll even help you do this by giving you […]
Runners – How do you feel after this statement? Cross-training for the majority of your training won’t help you run the fastest marathon. Before you punch a hole in your screen – Let me break that down. I didn’t say […]
WHAT IF THE BEST WAY TO PLAN YOUR FUTURE IS BY EXAMINING WHAT YOU HATED IN THE PAST? 2024 is ending, and 2025 is about to start. I don’t care for New Years resolutions so in the past I would […]
CLICK HERE TO DOWNLOAD THE FREE 6-WEEK PLAN, QUICK START GUIDE AND CHECKLIST TO RUN YOUR FASTEST 5K Want to run a faster 5k? Whether you’ve just done your first or you’re a serious athlete looking to shave a few […]
CLICK HERE TO DOWNLOAD THE FREE 30-DAY PLAN, QUICK START GUIDE AND CHECKLIST After coaching a few runners over the last few years, I’ve realized they usually ran their key runs at the wrong pace. If you’re a self-coached runner, […]
This is a story about what happens when you get 1 percent better year after year for 10 years. Follow me on this ambitious journey as I run for my life to literally become the best version of myself and […]
These are the real whole foods you can get anywhere to help with training, racing and recovery. Are you putting the right fuel in your body to get the best performance from your body? We’ve picked the 8 real, whole […]
I used to obsess over my own running form, constantly thinking, ‘Do I look like I know what I’m doing?’ But then I realized, running isn’t a beauty contest. It’s about efficiency—what works for your body, not someone else’s. In […]
If you don’t do these things, you will definitely train and race better… you’re welcome! Ignoring Pain Let’s start with number one. Never ignore pain. If something hurts, stop. It’s a basic rule of life. Don’t try to be a […]
Should runners breathe through their nose or mouth? Should you breathe through your nose or mouth when running? It’s a highly controversial topic. Breathing through your mouth gets more air into your lungs, which is the key to helping most […]
If you want to learn how to find a pre-race drink that will turbo-boost your race performance, you should listen to this episode. The endurance sport season is about to get into full gear in both the northern and southern […]