Train Smarter | Run Faster | Stay Healthy
Train Smarter | Run Faster | Stay Healthy
Every runner (and human) I know sets goals, objectives, and all the positive, optimistic, fluffy stuff that we were all taught in elementary school. But, I’ve never met someone who sets their fears. Which is kinda crazy when you think […]
Your biological age score is just your app’s opinion and… yeah, while it’s cute and fun, that’s really it. I just got a Hume Body Pod – Body Comp Smart Scale to try out for a partner, and when it […]
The trap of coaching yourself is getting really good at the thing that stopped working. So back in November 2025, a masters runner about to hit 60yo reached out to me to help me coach him to qualify for his […]
I coached runners for years before I could explain why some improve and some just… don’t. My kid isn’t the most talented one on his basketball team. Not close. But he’s getting better faster than the kids who are. Same […]
*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 a […]
There’s a quiet trade most marathoners make without noticing. They (and when I say they… I also mean the collective and royal “we”), protect the long run at all costs and stop racing entirely for 16, 26… 52 weeks. They […]
*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 […]
You’re Not Self-Coaching, You’re Just Hoping Here’s what happens when you try to coach yourself without a system. You download that free training plan I gave you, thinking you’re all set to crush a faster 10K. Sound like you or […]
Running for weight loss is a common goal for many beginners and new runners. However, the famous saying that you can’t outrun a bad diet holds some truth. While running can help burn calories and improve cardiovascular fitness, maintaining a […]
If you’re a passionate runner looking to improve your performance, understanding the importance of feet and shoes is essential. From providing comfort and speed to establishing a solid foundation for your running journey, your feet and the right pair of […]
A few months ago, I did something that felt almost illegal as a runner. I stopped chasing long runs. No two-hour slogs. No Sunday sufferfests. No dragging myself home feeling like my hips had been tightened with a wrench. And […]
Running science is amazing and over the last 20-30 years has made some serious advances to help pros as well as amateurs perform their best, recover well, and avoid more injuries (ironically, now we’ve had as many if not more […]
As I say goodbye to my 43rd year around the sun, I thought I’d share my 43 best things I’ve learned as a runner through my life. Take one and remix it, or all 43. Just don’t make the silly […]
That runner with the ‘ugly’ arm swing just passed you at mile 8 looking perfectly fresh. Meanwhile, your picture-perfect form has you feeling tight, twisted and tired. Why is that? In this post, I’ll answer that and cover why arm […]
Elite runners fight for every second. One second per kilometer? That’s the difference between tens of thousands in prize money and going home with nothing. So they look for any legal edge they can find. Yeah, the same stuff in […]
You’re probably skipping… skipping. Yes, that really fun thing you would do when you were four years old to travel around your tiny world. And skipping… skipping is why your strides feel awkward, your form drills break you, and your […]
A runner I coach texted questions at me like lasers in a video game: He sounded curious yet slightly concerned. He wanted a number and certainty. But what I really heard was that he was over-engineering his training. Good training […]
The “I’m Fine” Injury A guy I coach, Brenton, was coming back from a 4-week break after 10 months of training for 3 marathons. He’d run 80km (50 mile) weeks before, no problem. So when he jumped back to 70km […]
I finished half marathon #8 of 10 on my journey to get 1% better each year by doing a half marathon 1% better each year. This year was an interesting one because I had a few life circumstances get in […]
You did it. You finished Couch to 5K. Maybe even a half or full marathon. You’re finally calling yourself a runner. And then, out of nowhere, your knee starts yelling at you. Stairs hurt. Sitting hurts. Running feels like someone’s […]
I did something most runners never do… I strength trained so dang well that I injured myself. Yeah, I know. Most runners avoid strength. I went all in. Squats, calf raises, lots of light reps, lots of heavy reps, you […]
When you’re pushing through those final meters of a race, many runners picture themselves looking like this: Tall posture. Clean stride. Driving from the hips. But the reality, for most of us, is a bit more like this: Hunched shoulders. […]
Ever feel like you’re pushing as hard as you can and still not breaking through? Like you’re grinding out the miles, hitting your workouts, checking all the boxes—and yet your progress feels stuck? Here’s something most runners overlook: it’s not […]
If you’re a runner who’s ever felt the sting of a race that didn’t go as planned, you’re not alone. Maybe you trained hard but still hit the wall at mile 20. Or maybe you started too fast, choked on […]
Recently, I thought I had the 5K figured out: mostly aerobic, a dash of speed, nothing fancy. But after a conversation with coach Mike Trees—ex-pro runner, triathlete, and a guy who’s coached thousands—I realized I was leaving a huge part […]
I used to think supplements were just expensive placebo pills for people who’d rather pop capsules than put in the work. Then I started digging into the actual research behind performance nutrition, and my perspective shifted completely. Turns out, there’s […]
You don’t need new shoes or a new watch to ‘fix your form’ overnight. You just need to stop overstriding. I used to think I needed longer strides to run faster. Then I filmed myself and saw the truth: I […]
Supra and Sub Threshold Run Training Elite marathoners don’t just cruise at one pace like your treadmill or easy waterway flat run. They surge, they slow and they play tactical pacing mind games. Same goes for you — weather gets […]
I used to think treadmill workouts were for soft runners. Like, yeah cool, enjoy your tiny fan and Spotify playlist while I’m out here getting blasted by headwinds and thinking I’m hard. Then I watched an Olympic gold medalist do […]
Something that I’ve always wondered is how effective a specific cross-training activity is at maintaining or even improving run fitness. After years of being a triathlete and conducting extensive research, I’ve developed what I believe is the best guide to […]
I used to be a mid-run-pee type of runner. And even worse, I was a just-before-the-start-line-pee-and-panic type endurance athlete. I have a very clear memory, early on in 2007, of me running my first half marathon and frantically scanning for […]
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 […]
I was standing in the kitchen, waiting for the microwave to finish my lunch, when it hit me. “I wear my running shoes all the time—but I only log the runs. What about everything else — Errands, gym time, and […]
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. […]
Paul Graham running even though he’s not a runner… There’s this trap I fall into where I keep believing progress should feel good. That getting fitter or sharper means riding a constant high, like I’m the poster child for some […]
We planned everything… except for the part where it would all fall apart. And that’s where the magic happened. Fuel Bombs & Pace Games: What Went Down Brenton and I set out for a marathon prep run—32K of hard-earned miles, […]
Running isn’t just about getting from point A to point B. Public transportation, planes and cars have covered that for most of us. Running is about figuring out how to get better, stronger, and faster without feeling like you’re going […]
I’m lazy. Not the “do-nothing” lazy but the smart lazy. The kind of lazy that makes you think, How can I get great results while putting in the least amount of effort upfront? You know, in theory, it’s not really possible, but if you […]
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: […]
Rosario 800s are basically Yasso 800s with a bit more bite to mimic the mental fatigue that marathons put you in toward the last 10km (6 miles). Created by elite marathon coach, Ben Rosario, they are modified (and I think […]
I used to live on hope, luck, and horseshoes on race morning—like, legit close my eyes and pray my legs magically turned to gold and I would run my best time. Sometimes they did. Mostly, they didn’t. Then I stumbled […]
Ever wonder how some runners just keep getting faster while the rest of us are left Googling “how to lace running shoes properly”? Turns out, it’s not all about fancy gadgets or the perfect playlist. If you’re into that 1% […]
Long runs aren’t just about racking up miles. They’re actually dress rehearsals for how much suck you can handle on race day. One of the best hacks, though, is to end your long run with a little kick. Not a […]
You ever see a photo of yourself running and think, “Damn, why do I look like a baby giraffe learning how to walk?” I used to think running form didn’t matter. If you were fast, you were fast—end of story. […]
You might be able to outrun the hills and the clock, but can you outrun the air itself? In this episode you’re going to learn: Remember that first time you laced up your shoes and thought, “Okay, I’m about to […]
VO2 Max Training: The Art of Not Wasting Your Time Stop Running in Circles (Literally & Figuratively) Most runners treat VO2 max training like a punishment—run until your lungs explode, then do it again. That’s not science, that’s self-sabotage. The […]
Training on hills won’t always prepare you for a flat race—here’s what you need to know. The Problem With Flat Hills are loud. They demand attention. Your body shifts, your breathing changes, your effort fluctuates. But a flat course? A […]
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 […]
TLDR: Aerobic and anaerobic systems aren’t isolated competitors; they collaborate on a spectrum to fuel your workouts. The Energy Spectrum: A Team Effort Forget the idea that aerobic and anaerobic systems are on separate teams. They’re more like relay partners, […]
The perfect framework to scale anything Hey, so here are the only three things you need to do if you want to be a better runner, run farther or run faster. That’s it—more, better, new. Let’s dive into it further. […]
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 […]
Running in Circles: Five Questions That Shape Every Runner Running isn’t complicated. It’s one foot in front of the other. Repeat. But the questions? Those are endless. They sneak into your head somewhere between the first mile and the last. […]
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 BASE TRAINING AND HABITS 30-DAY GUIDE Listen below or watch above to the full episode or read the article summary to level up your run game. What You’ll Learn in This Episode: How to […]
📈 Get your free 1% better 30-day guide to consistency Okay, so let’s talk consistency. It’s probably the least exciting word in running, but it’s the difference between, “I guess that was okay” and, “Wow, I didn’t know I had […]
CLICK HERE TO DOWNLOAD THE FREE 30-DAY PLAN, QUICK START GUIDE AND CHECKLIST Ever wonder how our ancestors chased down prey without Nikes or energy gels? Simple: They perfected the art of persistence hunting, which wasn’t about speed but stamina. […]
CLICK HERE TO DOWNLOAD THE FREE 30-DAY PLAN, QUICK START GUIDE AND CHECKLIST If you told me back in 1996, when I started doing all this distance running stuff, that running fast could feel easy… I would not have believed […]
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, […]
The following African proverb is cliche, but cliche for a reason “Want to fast – go alone Want to go far – go together” In this episode, you will be convinced whether training in a group or training solo is […]
CLICK HERE TO DOWNLOAD THE FREE 30-DAY PLAN, QUICK START GUIDE AND CHECKLIST Are you tired of seeing that VO2Max number on your fitness tracker without really knowing what it means or how to use it? You’re not alone! VO2Max, […]
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 […]
When you should and should not train in the grey zone with Mike Trees Running can be a great way to stay healthy and fit, but it can also be a little confusing, especially when it comes to training. You […]
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 […]
Think of easy run training like a bow and arrow—the more you pull back (slow down), the sharper your shot (faster) flies on race day What It IsIt’s that gentle, almost-too-easy run pace that feels like you’re just gliding. The […]