I live in Atlanta, where we have multi-use trails called the PATH and the Beltline. These walking, biking and running trails snake around the city, offering protection from vehicles as a bit of nature while...

What do you do when it’s raining outside? There are a few schools of thought on the topic. First is what I will call the “hardcore” school of thought. If you were planning on running...

Hi, Runners – In this episode of the 5-minute Warmup, we are talking Boston Marathon Racing Strategy. Now the Boston Marathon is coming up in October. It's generally in April. It's in October this year,...

For many of us, the highest priority running races of the year are approaching with Fall. Set your goals high and work hard. Never forget one of my favorite speeches from Theodore Roosevelt on those who...

Hi, Runners – I watched the ZWIFT Ironman Tri Battle Royale this past weekend between 3X world champion Jan Frodeno and the accomplished, future great Lionel Sanders. The head-to-head Ironman race took place in the...

Are you watching the Western States 100? There was a time where there wasn't media coverage except for the top-running events like the Boston and New York City Marathons. These were entertaining to watch and,...

Summer is a great time of year. But with summer comes running in the heat. There is no need to be afraid of running in the heat if you properly prepare. Give your body about...

Summer is a great time of year to race 5K and 10Ks. You can build speed and strength before heading into a long-distance training segment in the fall. Currently, I'm training for the Peachtree 10K on...

I'm addicted to my GPS watch, obsessing about the paces it shows on the run. Most of the time, my GPS watch is a helpful training tool. But sometimes, it holds me back.  This week,...

Eating the right foods can help you run faster. There is no miracle food to produce faster running times, but nutritional principles can help you run faster. HYDRATION Stay hydrated throughout the day. Water is...

What you eat after a run is essential to maximizing workout gains and preparing for tomorrow's training. Here is what you need to know about what to eat after a run: Eat within 30 minutes...

The food you put in your body has a significant effect on how you run. I didn’t fully appreciate the benefits of nutrition until my 30’s. But since then, food is as important to me...

Running away from home while traveling is difficult with the new surroundings and disruption to your routine. Here are two tips I use to help ease the transition:  Pack a Merino Wool Running Shirt so you...

I received my first dose of the Pfizer COVID-19 vaccine yesterday. I live in Georgia, and all adults over 16 are now eligible. I still find it remarkable that we have a +90% effective vaccine...

The world is a generally safe place, but some evil people would do you harm. As a solo sport, runners are often alone and away from home for considerable periods, which raises the risk of...