Recent Posts in Training
Be flexible
by on Thursday, January 19, 2017

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Last week, I had a workout planned for Tuesday. Then we had an ice storm. Conditions were so slippery I found myself a couple of times thinking I might have been wise to run on a treadmill. Anyone who knows me knows that means they were very bad.

Why does this matter? Because I made a decision I would hope any one of us would have made without hesitation in conditions like I was facing. I chose to skip the workout a ...

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Spotlight workout: treadmill hill progression
by on Thursday, January 12, 2017

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Crank it up!

It's the time of the year when our best intentions to run outside can sometimes be scuttled. Maybe the roads are dangerous due to snow or ice and drivers who aren't being as careful as they should be. Maybe we just need a break from running in the snow or extreme cold. It's definitely possible for most runners to run safely through most winter conditions but not all. Regardless, sometimes we just ...

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Treadmill Pace Conversions FAQ
by on Thursday, January 5, 2017

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The Treadmill Pace Conversions chart is the most commonly visited page on HillRunner.com. It's also the page that, by far, I receive the most inquiries about. I'd like to take some time here to address some of the most common inquiries. Below, in no special order, are the most common questions I receive about the chart and my answers.

[b]What is the source of ...

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Goal setting
by on Thursday, December 15, 2016

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I love this time of the year! Not necessarily for the weather but because it's the time when so many runners dare to dream. It's the time when we decide what we're going to do in the upcoming year and what our goals should be. We dare to think big and be optimistic about the possibilities.

But what happens if we think too big or get too optimistic? What happens if we fall short of our goals? For some people, this c ...

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Running while ill
by on Thursday, December 8, 2016

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The holidays are here. We're traveling and visiting people we don't see on a regular basis. Students are spending more time inside and more letters are coming home to parents about various illnesses spreading through schools.

This is the time of the year where it's hard to avoid catching some kind of virus. While the best thing to do is to avoid getting ill, that's at times easier said than done. So what do you ...

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Running during the holidays
by on Thursday, November 10, 2016

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Thanksgiving is just two weeks away. Stores already have their Christmas products out. It's the holiday season, a great time of the year but also a time of the year when keeping your running on track can be a challenge.

With travel, family events, and plenty of tasty but not necessarily healthy food, how do we keep our running on track so we can hit the new year ready to run strong?

I have a few practices I use ...

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Taking a break
by on Thursday, November 3, 2016

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Take some time to put your feet up and relax

It's that time of the year again. Some of us have already finished our fall racing seasons. Some will be soon. All of us should be thinking about taking a break.

Why take a break, especially if we finish our racing season and are feeling good and highly motivated? Because your mind and body need it. If they don't demand it now, they will. Nobody can keep going ...

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Improving stride rate
by on Thursday, October 20, 2016

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Stride rate? Check.

Two weeks ago, we covered the fact that running speed can be broken down into two factors: stride length and stride rate. Last week, we discussed stride length. That means it's time to discuss stride rate this week.

When thinking of stride rate, much like when thinking of stride length, we can think of two phases: when your foot is on the ground and when your foot is in the air. The d ...

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Improving stride length
by on Thursday, October 13, 2016

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Long stride? Check.

Last week, we covered the fact that speed can be broken down into two factors: stride length and stride rate.

This week, I'd like to discuss stride length and how we can improve it.

There are essentially two phases of your stride to think about when increasing stride length. One is very limited, the other is technically unlimited but practically there obviously is some kind of limit.
...

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Speed = stride length * stride rate. Period.
by on Thursday, October 6, 2016

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This guy has both parts of the equation covered

Some time ago, I heard a very good coach who I greatly respect say there are three factors that go into speed. Stride length, stride rate, and ground contact time. I've heard a lot of similar comments from other runners and coaches.

I'm sorry and it pains me to say this about some people who I greatly respect but they are wrong. It's even more simple. Speed, if ...

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