Read the full post on Runners Connect. You’re three miles into what should be an easy run when it happens. Your breath turns ragged and shallow, your shoulders creeping toward your ears…
Category: Runners Connect
Run Walk Method: How Strategic Walking Prevents Injury & Improves Race Times
Read the full post on Runners Connect. You’re two miles into your run when that familiar feeling hits: your breathing gets harder, your legs feel heavy, and you know you need to…
Beginner Running Breathing Guide: The Walk-Run Method That Actually Works
Read the full post on Runners Connect. Nearly 8 out of every 10 runners will experience at least one injury during their first year of running, and the vast majority of these…
Beginner Running Pace: Why 80% of Your Runs Should Feel “Too Slow”
Read the full post on Runners Connect. Here’s something that might surprise you: research shows [1] that up to 79% of runners get injured each year, and the vast majority of those…
Functional Overreaching Marathon Training: 2-Week Blocks That Break Plateaus
Read the full post on Runners Connect. Research shows [1] that planned overreaching followed by strategic recovery can enhance performance capacity by creating a supercompensatory effect that traditional progressive training cannot achieve….
Training Load Runners: 3 Critical Metrics That Predict Injury Better Than Weekly Mileage
Read the full post on Runners Connect. If weekly internal training load increases by more than 10%, research shows [1] it explains 40% of injuries in the following week. Yet most runners…
Critical Speed Calculator: Master Race Pacing Strategy From 5K to Marathon
Read the full post on Runners Connect. Research on over 25,000 recreational marathon runners shows that a single number, critical speed, predicted finish times with 90% accuracy and successfully identified which runners…
Canova’s Special Block Training: Marathon-Specific Workouts That Cut 2-3 Minutes
Read the full post on Runners Connect. Renato Canova has coached more athletes to sub-2:05 marathons than any other coach in history. Over 50 Olympic and World Championship medalists have trained under…
Aerobic Threshold Running: Why 80% of Your “Easy” Runs Are Actually Too Hard
Read the full post on Runners Connect. Recent research suggests that LT1 can range anywhere from 45-70% of maximum heart rate among trained runners, meaning the pace you think is “easy” might…
Is Mental Fatigue Slowing You Down? How Psychological Training Load Sabotages Your Progress
Read the full post on Runners Connect. You’ve nailed your training plan, hitting every workout, recovering properly, eating right. Yet somehow, Tuesday’s tempo run feels impossible after a day of back-to-back meetings….
Marathon Time Predictor: Why Your Calculator Is Wrong (And How to Adjust It)
Read the full post on Runners Connect. You punch your 5K PR into three different race calculators and get marathon predictions that vary by over three minutes. Which one is right? Research…
Running Injury Prevention: 64% Higher Risk When You Ignore This Training Rule
Read the full post on Runners Connect. What if 80-90% of running injuries stem from a single training error, not gradual overtraining? A groundbreaking study of 5,200 runners just turned conventional injury…
Optimal Ferritin Levels for Runners: Why 30+ ng/mL Beats “Normal” for Performance
Read the full post on Runners Connect. Here’s a statistic that should make every runner pay attention: Research shows that female rowers with ferritin levels below 20 ng/mL were 21 seconds slower…
How to Improve Running Economy: 5 Evidence-Based Methods to Run 2-4% Faster
Read the full post on Runners Connect. Running Economy: The Hidden Performance Factor That Trumps VO2 Max Two elite runners toe the starting line of a 10K race. Both have VO2 max…
Sauna Training for Runners: Cut 2% Off Your 5K in 3 Weeks
Read the full post on Runners Connect. You’ve probably seen the Instagram posts, runners training at altitude camps in Boulder or Flagstaff, bragging about their EPO gains and blood volume increases….
Red Light Therapy for Runners: The Latest Fad or Evidence-Based Tool
Read the full post on Runners Connect. Red light therapy is something I had been hearing about for quite some time, but honestly I was little skeptical that it was just the…