Many runners have heard of lactate threshold (AKA, tempo running), but most are probably unaware that there are two more thresholds that play an important role in training! We’ll help you understand all three from both a physiologic and practical standpoint. Phil Batterson, PhD Getting the most from your run training requires knowing how and

Interest in glute training has been growing steadily for the last 10 years and considering the glutes—the anatomically correct name for the muscles in your butt—are the biggest muscle group in your body, that’s no bad thing. The glutes are actually made up of three muscles: the gluteus maximus, gluteus medius and gluteus minimus. Together,

A couple of dumbbells and 20 minutes. That’s all you need to tackle this arm-strengthening session from Technogym ambassador James Stirling, better known to his 818,000 Instagram followers as the London Fitness Guy.  “Dumbbells are your best friend for building stronger arms,” says Stirling. “The beauty of dumbbells is that they are incredibly versatile, allowing you

Studies show that up to 75% of runners get injured each year, and many continue to cycle through nagging, chronic issues. Learn how to develop durability as a runner to avoid becoming part of this frustrating statistic! Consistency is key to progress for runners of all levels. But it’s impossible to be consistent if you’re

On’s Cloudeclipse is the first truly max-cushioned shoe from the Swiss brand, with an even higher midsole stack than the On Cloudmonster. It’s not designed to be a soft and squishy shoe though. The Cloudeclipse has a fairly firm ride and a rocker that makes it a versatile daily training option that rivals the best

Many beginner runners follow a similar trajectory. They slowly build up to a 30- or 60-minute run before completing their first 5K or 10K race. The race goes well and they keep doing what they’re doing, committing to their first half marathon, or even a marathon, and building up their long runs. When race day

If you’re not already familiar with Grayson Murphy, you will be soon! Grayson’s talent, work ethic, and positive energy have created a force to be reckoned with in the running world. Some runners love the length and challenge of the marathon, while others revel in the intensity of the 5k distance. Trails and mountains call

I often include short core workouts at the end of my strength training workouts as finishers. In part that’s because a strong core is crucial to performing heavy compound exercises such as squats and deadlifts safely, but having a strong core can also reduce the back pain I experience after sitting at a desk all

I spent the Black Friday weekend running in Scotland and winter runs can be magical experiences. Climbing a hill for epic views of a frosty landscape on a clear winter’s day was one of the highlights of my trip.  However, winter running can also be somewhat unpleasant if you’re out in freezing temperatures with the

Nutrition is a key element for endurance athletes, and even the most optimized training plan isn’t complete without a nutrition strategy to support it. Learn how to use food to improve your training, racing and recovery! The concept of food as fuel is a simple one, but fad diets and misconceptions about fueling have made

The sleek and attractive Fitbit Luxe is by far the most elegant fitness tracker around. It’s also currently reduced in Amazon’s Black Friday sale—a deal that makes this tracker even more desirable than usual.  The Luxe offers a useful combination of activity, health and sleep tracking. I wore it for my Fitbit Luxe review and

When you start any new sport it’s smart to build it up slowly, and it’s especially important with a high-impact sport like running. If you do too much too soon, you’re likely to burn out or get injured. So, if you’re looking at how to increase the time you run for, you need to start

What is the psoas, exactly? In this episode you’ll learn all about this important muscle and how it can impact your running and everyday movements. The psoas is a little known muscle that plays a major role in complex movements involving the core and lower part of the body. While it is often thought of

As a gym nut and Coach’s protein powder reviewer-in-chief, I’ve lost count of how many whey supplements I’ve tried. MyProtein Clear Whey Isolate is one of the best protein powders and if you’re organized you can buy a 500g tub for just 1p, rather than the usual £34.99. That’s a mindblowing 99.99% discount! Myprotein’s Clear

Unlike the best compression boots, which massage all the muscles in your legs, the Hyperice Normatec Go sleeves (known as Hyperice Normatec Lower Legs in the UK) focus on your calf muscles. This means they’re smaller and more portable than full boots, and in general I found them easier to use. The compression massage they

Everyone needs down time from hard training to prevent injury and burnout. Learning how to plan your running during this off season can lead to a much more successful race season! Photo by Christian Brecheis (christianbrecheis.com) While it may seem like it’s just semantics, the way you approach the time between your race specific training

Black Friday 2023 might not be until November 24th, but the Fitbit deals are already cropping up, with a $50 discount on the top-of-the-range Fitbit Sense 2 the standout so far. We’ll be keeping an eye out for all the best Black Friday Fitbit deals throughout November, and rounding them up here. The Fitbit Sense

Whether you are thinking about your long-term progress or how to warm up effectively for your next challenging workout, this episode is here to help! We answer listener questions  in this week’s special episode. While the act of running is simple, sometimes the concepts around training and racing can feel complicated. And the longer you’re

High-intensity interval training (HIIT) can be off-putting or simply too hard for beginners if they aren’t careful. This beginner HIIT workout from Natasha Ram, trainer at F45 Mill Hill in north London, has been designed to be adaptable to all levels of fitness, including absolute HIIT novices. The beauty of HIIT is that you can

The New York City Marathon will always hold a special place in my heart because it was my first marathon in 2010, in the city where I became a true long-distance runner. With the inclines of five bridges to conquer, the course is not conducive to setting a personal best. However, most people who have

It’s easy to spend way more time than you planned in the gym, especially if you go in without a plan, but an effective strength session doesn’t need to take up lots of your time. In fact, this upper-body workout created by personal trainer Zoë MacFadyen only takes 40 minutes to build muscle. The session

If you’re looking to be inspired for your next adventure, ultra endurance athlete Jason Hardrath should be on your list of people to follow. From FKTs to volcanic summits, Jason is an example of creating a path in life to do what you love. Photo courtesy of Kevin Eassa media Ultrarunning events often cover challenging

The best heart rate monitors don’t need to be expensive and, at first glance, I thought this might be the case for the Kalenji Dual HRM from Decathlon. It’s a mainly accurate tracker that costs significantly less than the top chest straps, such as the Polar H10 and Garmin HRM-Pro Plus. However, in my testing

If you’re a gym regular and confident in the weights room, you may find yourself getting tired of the same old gym routine. Thankfully there are plenty of ways to spice things up while still continuing to build strength. One of which is to include gymnastic movements commonly used in CrossFit, like toes-to-bar and handstand

Pronation is frequently misunderstood and blamed for a variety of running related injuries. Understanding the importance and intricacy of this movement will help you see pronation with much greater clarity. In the not too distant past, many running shoes were designed to “control” the motion of your foot, firmly planting the idea that too much

The Apple Watch has consistently been one of the best fitness smartwatches available and the only reason the Apple Watch Series 8 got knocked off top spot last year was because of the launch of the Apple Watch Ultra, which has longer battery life and extra features such as more accurate multi-band GPS and the