Runners don’t need bodybuilding workouts—they need mechanics that support efficiency and durability. The core movement categories: Push: Push-up, DB benchPull: Row variationsHinge: DeadliftsSquat: Goblet + front squatsLunge: Split squatsCore: Anti-rotation / planksGlute: Hip thrustsCalves: Raises, eccentrics A 20–25-minute routine 2× per week improves stride economy, posture, and power.
Plateaus come from one of three issues: The solution is a reset block, improved zone discipline, and structured progression.
Motivation is unreliable—systems aren’t. Build identity-based habits, environmental triggers, and weekly “non-negotiables” so training continues even when life gets busy.
Recovery runs improve blood flow, enhance mitochondrial development, and speed muscle repair. They’re the quiet engine behind consistent training—NOT junk miles.
Breaks down carb timing, hydration, electrolytes, and recovery fueling. Runners should think in terms of before (energy), during (sustainment), after (repair).
Topics include ideal mileage (25–35 MPW), long runs (8–12 miles), the taper, fueling, race-week hydration, realistic pacing, and gear. The half is a surprisingly strategic distance—proper preparation leads to huge confidence gains.
Race pacing is simply: The easiest way to know your exact pacing zones is VDOT or a coach-designed test. Most runners start too fast and fade; proper pacing produces negative splits and breakthrough races.
Lazy training structure—not bad anatomy—is the true culprit in most running injuries. Your tissues break down when training stress exceeds adaptation. Solutions include consistent easy running, better strength training, and progressive mileage—NOT random days off followed by hard workouts.
Most runners don’t need perfect form—they need efficient form. Top mistakes: The fastest fixes are cadence work, posture cues, and strength training to stabilize your body at speed.
Runners fear strength training because they picture “bulking.” But runners don’t train in hypertrophy ranges. Instead: This translates directly to faster turnover, better form, and improved running economy.