Category Archives: Running

Repurposed running shoes: how to make your own “rock plate”

I published this article in 2015, but this is a good time to revisit it. A good trail running shoe needs two essential characteristics: stability and traction. Obviously there are other features that you may throw out there like cushioning, durable and/or water proof exterior, and protection. However, what I typically find...
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XTerra Series VII: Run fast off the bike

Triathlon is unique in that you not only complete three distinctly different activities, but also that, with the exception of the swim, your performance can be significantly altered by the prior activity. This means that simply being good in any of the three sports is by no means a guarantee that...
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McMillan Running Tip: Stop racing your workouts

McMillan Running gives tips for getting more out of those runs by slowing down! It is tempting to try and hit fast times in workouts but it is crucial that you stick to the paces your coach gives you. Racing your workouts will only lead to stale race times, mental...
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XTerra Series III: Turning good form into better results

#ESPTIPCAST 76 #XTerratraining series 3 discusses how to improve your #runningform for #fasterrunning. @skratchlabs @sls3usa @gooutandplay In part 2 of my XTerra series, I discussed why we may indeed be built to run, but not necessarily born to run. The fact is humans are now so far removed to our...
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XTerra Series II: Your running form matters!

   Teaching at a small college has forced me to expand my knowledge base well beyond what expertise in physiology to include that of biomechanics. As I have come to realize, however, so much of performance relies technique or form. Whether it be your stroke technique in the water, or...
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Pacing: A case for pace feedback (or not?)

Sweat Science reports on a recent ACSM presentation, research Luke McIlvenna from the UK investigated whether pacing feedback improved 5 k running performance in a group of 8 runners. Using a randomized cross-over study*, runners did each of the following trials: No distance feedback provided Feedback after each kilometer Continuous feedback...
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