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How to Warm Up Your Knees Before Running
Many runners experience knee pain or discomfort, which can often be attributed to inadequate warm-up routines. Neglecting to properly prepare your knees before running can lead to injuries and hinder…
The Mind Your Miles Podcast Recap: Goal Setting, Winter Running, and More
The Mind Your Miles Podcast Recap: Goal Setting, Winter Running, and More Welcome back, runners! In our first Mind Your Miles podcast of 2025, Nick and I tackled some major…
Why the Best Runners Train at a Wider Range of Paces
I was just listening to Nell Rojas on the TrainingPeaks CoachCast, and Dirk Friel had a really cool quote I wanted to share. TrainingPeaks did an internal study with all…
Types of Warm-Ups Prior to a Running Race
Do you often wonder what types of running warm-ups you should do to optimize your performance and reduce your risk of injury? We’ll explore the seven most effective types of…
How Important is 180 Running Cadence?
The Cadence Myth: Why 180 Steps Per Minute Isn’t the Golden Standard Does your cadence need to be 180 steps per minute? No. Absolutely not. What is Running Cadence? Let’s…
Running in the Heat: How to Survive and Thrive Running in the Summer
Running in the Heat: How to Survive and Thrive Running in the Summer Summer seems to happen almost every year! But there’s a problem. Folks need to run, and it’s…
Is Heart Rate helping or hurting your training?
Is Heart Rate helping or hurting your training? I’ve been running and coaching runners for a very long time, and probably the thing that has confused me the most is…