Part 3: How To Do A Swim Workout

By Malindi ElmoreIMG_0068

[Parts 1 and 2 of Malindi’s four-part series on “How To Become A Faster Runner Through Cross Training” can be found here and here.]

Instead of going for a long/slow swim you’ll get more out of your workout at threshold effort. This translates into improved swimming and also makes sure you are working hard enough to benefit your running fitness.

When To Start Training For Your 2015 Fall Marathon

IMG_0593The following are the most popular fall marathons we customize training plans for and when our 18 and 15-week schedules start for this year’s race.

We recommend 18-weeks of training if you’ve been running fairly consistently but are not in great race shape when starting the plan. 15-weeks is better if you’re in good racing shape and you’ve already been doing some quality workouts. Sometimes the longer the training plan the more risk of overtraining.

Science on the Run: Carbohydrates For A Kick!

UntitledLinking current research to running

By Nikki Reiter

Pacing is our body’s way of preserving energy and it is suggested to occur both consciously and subconsciously from our brain and local muscles. Pacing requires a complex integration of brain and muscle signals that is highly debated as the Central Governor theory (the brain) vs. the Peripheral Fatigue model (read more here) with the purpose of keeping our bodies from harming themselves through excessive exertion.

How Swimming Can Make You A Faster Runner


[Editor’s note:  Part 1 of Malindi’s four-part series on “How To Become A Faster Runner Through Cross Training” can be found here.]

By Malindi Elmore

Why do so many runners hate cross training? We are very goal-oriented and we revel in measurable data. We like to know how far and how fast we ran. Cross training puts us in a foreign situation where often the data is less quantifiable, and we do not have a reference point for our progress. This is why I strongly suggest having a purpose and goals for your non-running endurance training activities and not just approaching it in a haphazard way.

Science on the Run: “Better Short Than Never!”

By Nikki Reiter

Do you plan your workout intensity? Does this ever deter you from your workout effort, or maybe deter you from starting the workout altogether?

Research has been published comparing rating of perceived exertion (RPE) responses before, during and after continuous and ‘high-intensity interval training’ (HIIT) exercise trials.

Apparently, RPE has been shown to change in relation to the same session, depending on ‘when’ it is asked.

Part I: How To Become A Faster Runner Through Cross Training


By Malindi Elmore

Why do so many runners loath cross training? I know that I was firmly in the I-hate-cross-training camp for too many years. I think it is a combination of factors that result in this hatred for something that is beneficial to your running. Over the course of my 20-year career as a runner I have had more experience cross training than I care to count – 6 major injuries, pregnancy and a transition to being a multi-sport athlete has required that I sweat out hours aqua-jogging, biking, swimming, etc.

Science on the Run: The Maximal Footwear Debate

UntitledLinking current research to running

By Nikki Reiter

I couldn’t figure out how to respond in only 140 characters to a Run SMART reader’s tweet, ‘Say no to Hokas?’ in response to my last post about the ‘foot core system’. While I’m not an expert on Hoka shoes, I do have some reservations about it’s thick midsole. Thanks to @SaltyRuns for the tweet!

Science on the Run: What Are We Without Our Feet?


Linking current research to running

By Nikki Reiter

Being injured sucks. I recently hit a setback to my post-maternity training due to some ‘stop-me-dead-in-my-tracks’ arch pain. From this stems a reminder for ‘prehab, prehab, prehab!’ This personal incident comes along with an aptly timed publication about a new paradigm concerning foot health – the ‘foot core system.’

While we traditionally associate our ‘core’ with our pelvic region (and all the muscles that insert into it), this new publication highlights that the foot also has its own core, comprising of ‘intrinsic muscles’ (meaning the muscles fully contained within the foot) that are largely ignored when it comes to the typical muscles we associate with running.

Science on the Run: All Is Good In Moderation

Linking current research to runningUntitled

By Nikki Reiter

You often hear that it’s important to warm up for a variety of reasons surrounding injury prevention and optimal performance. Have you ever wondered if your warmup is helping or hindering your performance?  Are you doing too much that you’re wasting valuable energy? Or too little that you haven’t warmed up enough?

Proper Form Reminders While Running With A Stroller


Linking current research to running

By Nikki Reiter

I’ve been doing daily runs lately with my baby in the jogging stroller. I can say that these runs sure do make me appreciate the days when I get to go solo. Don’t get me wrong, I love hearing my baby sing and chat along in her very own language with the rumbling of the stroller. However, as a biomechanist, I’m plagued with always thinking about my form – and subsequently how it changes with the stroller.