Your Weekly Mileage Is Not the Whole Story. This Long-Run Mistake Could Be Holding You Back.
Runner’s World’s latest episode highlights a new study that challenges the conventional 10‑percent rule, suggesting the incremental increase should target long‑run distance rather than overall weekly mileage. Hosts Jeff Dengate and Aly Ellis explain how over‑loading the longest run can elevate injury risk and impede performance. They also reference the publication’s Guide to Successful Base Training, which offers structured 4‑, 8‑ or 12‑week plans to build a resilient foundation before race‑specific work. The discussion blends scientific insight with practical coaching tips for recreational and competitive runners.
What Should My Macros Be? Your Nutrition Questions Answered
The article breaks down how to calculate personal macronutrient ratios, citing USDA guidelines of 45‑65% carbs, 10‑35% protein, and 10‑35% fat. It illustrates a sample 1,600‑calorie plan that translates to 160 g carbs, 120 g protein, and 53 g fat, and explains how...
5 Essential Habits I’ve Embraced as I Approach 50 to Keep Running Strong
Colin McSherry, a senior art director at Runner’s World, shares five habits he’s adopted as he nears 50 to keep running sustainably. He emphasizes a proper warm‑up, building a solid base before speed work, smart recovery using foam rollers and TENS devices,...
Nike Removes Controversial Sign in Boston That Read, ‘Runners Welcome. Walkers Tolerated’
Nike removed a controversial Boston Marathon sign that read “Runners Welcome. Walkers Tolerated” after it sparked online backlash. The company issued a statement apologizing, saying the message missed the mark and pledging more inclusive communication for all runners. The sign...
The Tool Olympic Gold Medalist Cole Hocker Uses to Add More Zone 2 Workouts to His Schedule
Olympic 1500 m champion Cole Hocker has turned cycling into a core cross‑training tool to boost his weekly volume without adding injury‑causing impact. After a 2022 foot stress reaction forced him off the roads, he began two‑hour, 40‑mile zone 2 rides on...
This 61-Year-Old Pace Group Leader Has Run More Than 70 Marathons. He Says This Is the Best Race-Day Strategy for...
Dave Masterson, a 61‑year‑old pace‑group leader with more than 70 marathons, champions an even‑split pacing strategy for runners of all abilities. He advises athletes to base their effort on perceived exertion and elapsed time at each mile marker rather than...
The 5 Best Basic Running Watches Go Hard on Features and Easy on Your Wallet
The article curates a list of the five best basic running watches that deliver essential metrics—pace, heart rate, distance, and GPS—while staying under $250. It highlights the Coros Pace 4 as the overall winner, the Garmin Forerunner 55 for value, the Polar...
Here’s How Long It Should Take You to Get Ready for a 5K
Runner’s World outlines realistic timelines for preparing a 5K, noting that the classic nine‑week Couch‑to‑5K may be insufficient for true musculoskeletal adaptation. New runners should expect three to six months of base building, while consistently active athletes need roughly eight...
Spring Runners Can Find Big Savings In Lululemon’s ‘We Made Too Much’ Section
Lululemon’s “We Made Too Much” section is a rolling markdown hub that showcases over‑produced spring‑running apparel at deep discounts. The latest refresh features tanks, shorts, leggings and accessories with price cuts ranging from 20% to 62% off regular tags. Because...
Should You Cap Your Long Run at 3 Hours? Top Run Coaches Break Down the Trade-Offs.
Marathon coaches debate capping long runs at three hours. Brian Rosetti cites Daniels' Running Formula, saying longer runs yield diminishing returns and higher injury risk, especially for recreational runners. Greg McMillan counters that newer runners may need four‑to‑five‑hour long runs...
5 Mistakes Runners Make When Tweaking Their Training Plans
Runners often tweak training plans after illness or schedule disruptions, but common errors—such as adding missed miles, jumping back in after extended breaks, stacking hard days, ignoring personal schedules, and increasing intensity with peers—can jeopardize performance and health. Coaches Whitney Heins...
These 6 Lower Back Exercises Can Help Stave Off Injury
The article outlines six lower‑back exercises—plank, stability‑ball extensions, pikes, reverse leg raises, glute bridges, and locust pose—designed to strengthen the core muscles that support running mechanics. It explains how weak hips, glutes, or hamstrings shift load to the lower back,...
This Coach Swears By 5 Minutes of Skipping Per Day to Help His Athletes Run Faster
Sprint coach Stuart McMillan, CEO of Altis, recommends adding just five minutes of skipping each day to boost running speed and durability. He argues that skipping mimics sprint mechanics, delivering coordination, hip torque, and ankle‑plantar‑flexor loading that easy runs miss....
This Guy Ran a 5K—Around the Swirly Rainbow Tower at Coachella
Jacob Abrams Cohen marked Day 164 of his daily 5K streak by running around Coachella’s iconic SPECTRA rainbow tower. The impromptu race turned the festival’s bustling grounds into a makeshift track, drawing both admiration and irritation from attendees. Cohen’s habit of...
The Boston Marathon’s Late Start Impacts Your Fueling Plan. Here’s How to Time Your Pre-Race Meal.
Boston Marathon’s 10 a.m. start gives runners extra time to fuel, but also requires a revised nutrition plan. Experts like 50K record‑holder CJ Albertson advise consuming 1–4 g of carbohydrates per kilogram of body weight 2–4 hours before the race and doubling...
Your Guide to Bunion Pain Relief and Prevention
Bunions, painful deformities at the base of the big or pinky toe, are common among runners and are often aggravated by narrow, high‑heeled, or high‑drop shoes. Podologist Ray McClanahan recommends three non‑surgical strategies: toe spacers to restore natural toe alignment, wider...
The Side Effects of Melatonin, According to Experts
Melatonin supplement use in the United States has surged more than 400% in the past 20 years, driven by widespread sleep deprivation. Experts say melatonin can help reset circadian‑rhythm disorders such as jet lag or shift‑work sleep onset, but it...
Boston Marathon Tips for First-Time Runners
Runners aiming for their first Boston Marathon were given eight expert tips covering hill training, downhill technique, course research, personal strengths, race‑day self‑sufficiency, weather readiness, respect for the course, and mental gratitude. Coaches stress long runs, interval repeats, and altitude...
This Cheap Recovery Tool Helped Me Avoid a Common Beginner Runner Mistake
The article highlights how a low‑cost foam roller can prevent a common mistake among novice runners—ignoring post‑run recovery. Author Ashley shares a decade‑long habit of using a 12‑inch Amazon Basics roller to ease muscle soreness and boost performance. She explains...
Every Runner Hits a Breaking Point in a Race. This Is the Mental Skill You Need to Get Through It.
Runners inevitably hit a mental breaking point when fatigue, breathlessness, and pain surge during a race. Dr. Mike Gross argues that the key to overcoming this is cultivating "willingness"—the ability to sit with discomfort instead of fighting it. He recommends...
Runners, You Need These Single-Leg Exercises on Your Schedule
Runner’s World highlights the importance of incorporating single‑leg strength work into a runner’s routine. The article outlines five core unilateral exercises—glute bridge, Romanian deadlift, step‑up, single‑leg squat, and Bulgarian split squat—each prescribed at four sets of eight reps. By targeting...
High-Waisted Bottoms Are Hot Right Now. But Should You Be Running in Them?
Runner’s World highlights growing high‑rise tights trend but warns they can act like a tourniquet on the pelvic floor. Physical therapist Dr. Amaya Liles explains that excessive waistband pressure hampers core engagement and may trigger bladder leakage, hip ache, constipation,...
7 Marathon Training Mistakes Coaches See Athletes Make
Coaches warn that marathon trainees often sabotage progress by running easy days too fast, ignoring life stress, and over‑loading workouts. They stress the value of heart‑rate monitoring, balanced weekly volume, and realistic pacing. Missed runs should be replaced, not stacked,...
3 Common Signs You Ran Too Hard in a Speed Workout, According to a Run Coach
Speedwork is essential for building power and running economy, but running intervals too hard can backfire. Coach Mike McMillen warns that lingering soreness, mental burnout, and stalled performance are clear signs you’ve overcooked a workout. He recommends starting each session...
How Many Miles to Run a Week Based on Your Current Running Goals
The piece breaks down weekly mileage targets for common race distances, ranging from 10‑25 mi for a 5K up to 30‑60 mi for a marathon, and links those targets to five typical running goals. It draws on insights from RRCA‑certified coach Melanie...
You Love Crushing Long Runs—But Always Feel Fatigued. Missing Rest Days Could Be the Real Problem.
Long‑run enthusiasts often feel lingering fatigue, but skipping scheduled rest days can amplify soreness, low motivation, and injury risk. Certified trainer Matt Campbell emphasizes that a dedicated rest day—ideally after the weekend long run—allows muscles to repair, glycogen stores to...
The Best Wireless Headphones for Running We’ve Tested Are Up to 33% Off
Shokz’s bone‑conduction headphones are on sale this April, with the OpenRun Pro 2—the site’s top pick—discounted up to 33 % and priced under $140. Other popular models such as the OpenFit +, OpenRun, and OpenFit Air are also reduced, many falling below $100. The...
I Wore a Glucose Monitor for a Month and Discovered 3 Fueling Mistakes That Were Making My Runs Feel Harder
A runner wore a sports‑specific continuous glucose monitor for a month and uncovered three fueling missteps that were hampering performance. Simple carbohydrates were needed before long runs to raise glucose levels, mid‑week workouts required intentional fuel instead of fasted sessions,...
The Most Influential Piece of Running Gear Ever Made
The sports bra, once a novelty, has become essential running gear for women, with a $10 billion global market. A 2025 Runner’s World survey revealed that 69% of runners wore the wrong size, and 61% said ill‑fitting bras forced them to quit....
The 7 Best Resistance Bands For a Killer Workout Anywhere
The article reviews seven top resistance‑band kits, highlighting the Total Fitness Package’s comprehensive accessories, Bodylastics’ safety‑cord design, and niche options like hypoallergenic Vulcan bands. Each set is evaluated on durability, resistance range, and added features such as digital workout apps...
Runners Are Discovering They Can Take Gels While Giving Birth—And Doctors Are on Board
Athlete mothers are bringing marathon energy gels into the delivery room, treating labor as an endurance event. Obstetricians confirm gels are safe as clear liquids, provided they contain no caffeine. Several runners, including Braden Oliver's wife and triathlete Alex Moler,...
What’s the Minimum Amount of Mobility Runners Can Get Away With?
Runner‑focused physical therapists Kate Bochnewetch and Cynthia Sampson outline the minimum mobility work needed to support efficient running. They argue that regular strength training—30 minutes twice a week—covers much of the baseline mobility demand, but targeted mobility drills should still...
6 Lactate Threshold Workouts to Build Speed Endurance and Race-Day Confidence
Runner’s World consulted three USATF‑certified coaches to outline six lactate threshold workouts designed to improve speed endurance and race‑day confidence. The workouts—ranging from 5‑minute intervals to hill repeats—target a 20‑30 minute effort at a comfortably hard pace (RPE 7‑8), which...
The Psychology of Running: Why Racing a 5K Is Mentally Tougher Than Running a Half Marathon
The article explores why a 5K race feels mentally tougher than a half marathon, highlighting the pressure of sustaining sprint‑like paces from the start. Sport‑psychology expert Mike Gross explains that the mental narratives runners create generate cognitive fatigue, which in...
I Found the Most Underrated Running Snack: Pumpkin Pie Filling (Hear Me Out!)
Runner John LePino swears by a midnight snack of canned pumpkin pie filling, consuming an entire 30‑ounce can that delivers roughly 200 grams of carbohydrates and 800 calories for about $4. The high‑carb, calorie‑dense mix appeals to ultra‑high‑mileage athletes who need rapid...
How Power Cleans Lead to Better Run Performance
Power cleans, an Olympic‑style explosive lift, are gaining traction among distance runners seeking to enhance stride efficiency and injury resilience. Experts advise mastering foundational lifts before attempting the clean, emphasizing mobility drills such as the world’s greatest stretch and shoulder...
What Is a Healthy Body Fat Percentage? Experts Explain
Body fat percentage, the ratio of fat to lean mass, offers a clearer health picture than BMI and varies by age, sex, and activity level. The American College of Sports Medicine (ACSM) recommends 14‑31% for women and 6‑25% for men...
An Exercise Physiologist Explains the Flawed Relationship Between VO2 Max and Bodyweight
VO2 max remains the benchmark for aerobic fitness, but the common relative calculation—dividing absolute oxygen uptake by total bodyweight—fails to account for body composition. Research from 2015 and a 2021 review shows VO2 max aligns more closely with lean muscle mass than...
No, Your Race Isn’t a Failure If You Miss Your Goal Time
Sean Abrams reflects on his evolution from casual runner to marathon competitor, highlighting how early personal‑best (PR) successes sparked an obsession with goal times. He recounts a 1:37 half‑marathon PR in 2022, then missed sub‑4‑hour marathon targets in 2022 and...
Cynthia Erivo Is Running the London Marathon—And Tells Us She’s Trying to PR
Cynthia Erivo, the Tony‑winning star of London’s Dracula, is set to run the London Marathon on April 26, just a day before returning to the stage. She improved her marathon time from 3:35:36 in 2022 to a target of 3:15, shaving over...
She Thought She Needed Hours in the Gym to Get Strong. Then At-Home Workouts Changed Everything.
Former collegiate runner Ashley Tysiac recounts shifting from hour‑long gym sessions to 30‑minute at‑home strength workouts after entering the workforce. She highlights how the Race‑Ready Strength program provides step‑by‑step, three‑times‑weekly routines that complement running without sacrificing time. The guide includes...
This Blind Runner Ran a Half Marathon—With His Glasses Giving Him Directions
Blind CEO Thomas Panek completed the NYC Half Marathon using AI glasses co‑developed with Meta and his nonprofit Lighthouse Guild. The prototype was finished the night before the race and provided real‑time visual cues such as mile markers and bridge...
If You Can Run 3 Miles, You’re Ready to Tackle Marathon Training
Runner’s World’s Jeff and Matt Rudisill explain that completing a three‑mile run signals readiness for marathon training, not the ability to finish 26.2 miles immediately. Coach Christine Rockey emphasizes that the skills and aerobic base built at three miles translate...
10 Spring Running Tips That Can Help You Train Smarter and Better Prepare for the Season
As spring arrives, runners are urged to refresh their gear, adopt layered clothing, and adjust training intensity to match unpredictable weather. Coaches recommend cleaning closets, replacing worn shoes, and stocking rain jackets, gloves, and reflective gear for visibility. Hydration, electrolyte...
Turn Any Pair of Sunglasses Into Prescription Lenses for Just $20
StickTite Bifocal Lenses let users transform any pair of sunglasses into prescription readers for just $20. The adhesive stickers attach to the inner lens surface, require only water, a press, and a 15‑minute drying time. Tested by Runner’s World’s Jeff...
I’ll Never Buy a GPS Watch That Doesn’t Offer Turn-By-Turn Navigation
Runner Jeff Dengate argues that a GPS watch with turn‑by‑turn navigation is essential for travel running, citing his Garmin Fenix 8’s 84‑hour GPS battery, bright AMOLED display, and built‑in maps. He uses Strava to pre‑plan routes, syncs them to the watch,...
You Hate a Chest Strap HRM? Me Too, That’s Why I Love Coros’ Arm Band HRM
Coros introduced an arm‑band heart‑rate monitor that delivers near‑chest‑strap accuracy while eliminating the discomfort of a traditional strap. Independent testing with a hospital‑grade Holter showed the device deviates by only one to two beats per minute, far better than most...
A 30-Minute Treadmill Progression Run
Runner’s World coach Jess Movold outlines a 30‑minute treadmill progression run that blends warm‑up, three escalating intervals, and a cool‑down. The workout starts with a six‑minute easy jog, then moves through a three‑minute threshold effort, a two‑minute 10K pace, and a...
I Tried the Naturepedic Side Sleeper Pillow—And My Morning Runs Felt Different
Cat Bowen, a seasoned runner and senior editor, tested the Naturepedic Side Sleeper Pillow and found it kept its shape thanks to an organic latex‑and‑cotton fill. The pillow aligned her spine, reduced neck and shoulder tension, and led to noticeable...
Run Stronger, Hurt Less With the Hyperice X2: The Best Knee Sleeve for Before and After Your Run
Hyperice’s X2 Knee Therapy Sleeve is a premium, electronic contrast‑therapy device that delivers heat up to 121 °F, cold down to 40 °F, and compression up to 160 mmHg. Priced at $449, it consolidates an ice pack, heating pad, and compression wrap into...