Hydration for Runners: Why It Matters & How to Stay On Top of It
Staying hydrated isn’t just about avoiding thirst—it’s essential for your health, recovery, and performance. Water regulates body temperature, cushions joints, supports cellular energy, and helps remove waste. For runners, proper hydration can mean the difference between …
Read More ›The Sleep Loop: How Better Rest Powers Better Running
Why Your Training Starts With Sleep By Lori McGee Koch, PhD Every runner has heard about the importance of mileage, strength work, and recovery days. But there’s a behind-the-scenes system that’s just as critical to your performance: your circadian rhythm a…
Read More ›Your 1-Mile Shortcut to Smarter 5K/10K Training
Training for a 5K or 10K isn’t just about running more—it’s about running with purpose. One of the easiest ways to individualize your workouts is with a 1-mile time trial, which gives you a real-time snapshot of your fitness and helps determine your ideal training paces. …
Read More ›Race Day Ready: Practice Your Fuel Plan Now
How to Train Your Gut, Fuel Your Muscles, and Build a Plan That Works Your long runs are your chance to test and train your body for a fueling strategy for race day. Treat the long run like a dress rehearsal for race day: every sip, chew, and/or gel should be intentional and practiced so …
Read More ›Fueling Your Long Runs: Why Pre-Workout Nutrition Matters
One of the most effective (and often overlooked) ways to improve performance during long runs or walks is simple: eat before you go. While it’s easy to skip breakfast before an early morning workout, especially for shorter efforts, as your mileage increases, so does your body’s n…
Read More ›Running for a Cure: Charlie Shelly and His Journey with Team DetermiNation
Meet Charlie Shelly, a member of Team DetermiNation, representing the American Cancer Society at the 2025 Bank of America Chicago Marathon. For Charlie, running began as both a physical and emotional outlet, but has become something much deeper as he trains to represent Team DetermiNation. R…
Read More ›Are You Running What is on the Calendar?
Train Smarter, Not Just Harder We’re a quarter of the way through the season, and your training habits are starting to take shape. Some may be serving you well, while others might need a tune-up. This is a great time to pause and take stock of your progress. Your training plan is not…
Read More ›Running in the Heat: A Guide to Surviving the Summer
*This post was adapted from a blog on fleetfeet.com Temperatures are rising, and the sun is out. There’s not a cloud in the sky, and the formerly barren branches of the trees are boasting all shades of green. We’ve boxed up our base layers, tossed on a t-shirt, and are ready t…
Read More ›Training Essentials: The Importance of Warming Up & Winding Down
Whether you're gearing up for a long run or winding down after a hard workout, having a consistent warm-up and cool-down routine can make a big difference. These simple, effective movements help you perform better, recover faster, and reduce your risk of injury. Below, you’ll find an…
Read More ›Why Strength Training Is a Game-Changer for Marathon Runners
Now that we’re a few weeks into the season, it’s the perfect time to focus on building a strong foundation—literally. Early season strength training is one of the smartest ways to support the longer runs that lie ahead. It improves joint stability, boosts endurance, reduc…
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