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This simple exercise is worth the time and effort to do the right way. The step up is an underrated addition to your training routine that can help to build unilateral lower body strength—which can translate to faster race times and fewer injuries. But are you sure you’re even doing the exercise correctly? For this movement, you shouldn’t settle for anything other than perfect form—especially because it’s a great exercise that can serve as a simple addition to your training plan.

Different runner's tried-and-true tricks to avoid the treadmill blues It’s officially treadmill season in Canada, which means that runners across the great north are looking for ways to improve their experience on the indoor conveyor belt. Matt Hughes is the Canadian record-holder in the steeplechase who recently relocated from Portland back to Toronto. As Hughes adjusts to the harsher Canadian winters, he’s also accepting that the treadmill is part of training like a Canuck. Hughes reached out to Twitter for advice on

What does science have to say about the right training programme for the 10K? The arrival of spring no doubt means you’ll be running 10k races more frequently. You’d like to do as well as possible, but trimming your 10k times requires a smart, systematic approach to training, not just a hodgepodge of interval sessions and longer runs. Consulting the various running books for 10k advice is like opening a pandora’s box of workouts and training schedules; there are so many

Coach Jenny, I have been running for 20 years and participating in a number of runs annually for the last 10 years or so. I will be running my second half-marathon in May and will start training for that in February. But I am not sure what my training should consist of in the off season. I have been running, but haven't been doing any tempo runs, intervals or much speed work. What would an off season training schedule consist

One of the most common training questions I get about my career is how I maintained and developed speed for distance running. In this post, I wanted to share a few insights that I gleaned during my career as a miler. Use it or lose it. I’ve always liked mixing in a few short reps at the end of a workout to finish on a fast pace on already tired legs. For example, 4 x 100m or 4 x 200m with 60

"Dreadmill" reputation aside, there are lots of benefits to running on a treadmill. It's a great alternative for runners when unfavorable weather or safety issues make it impossible to run outside. Make the most of the 'mill with these tips for an effective, enjoyable, and safe treadmill run.Volume 90%1:08 1.Warm Up It's tempting to just jump on the treadmill and start your workout. But just like with outdoor running, it's ​important that you warm up before getting into the more challenging part of your run.

Experts explain why your body slows down and what you can do about it. In 2008, fresh into a new masters age group, I ran a 5K. Nothing unusual in that—I’d run spring 5Ks for quite a few years. The surprise was that I was 45 seconds faster than I’d been in any recent year. Age-graded, it was a massive PR. Short course, I thought, but a couple weeks later, I did it again, then twice more. Friends were wondering about my

Whether you have a wicked streak of Boston finishes or are stepping up to your first 26.2 start line, you’re probably familiar with the importance of mileage, the confidence gained from tempo runs and the sacredness of the “Sunday Long Run.” These are the time-tested building blocks of marathon training. A lesser known tip I have found useful in the marathon buildup is to include some faster track sessions into what I affectionately call “the slog”. Before your calves cramp at

By Weldon Johnson, Editor’s Note: Weldon Johnson, aka “Wejo,” is a co-founder of After founding this website in 2000, he went from 29:49 at 10k to 28:06 in 2003 and finished 4th at the USATF 10,000m twice. He ran 4:29 for 1600 and 9:35 for 3200 in high school. Over a decade ago, I wrote a training article titled “Why I Sucked in College.” It’s the most popular training article on the site and I’ve had countless runners (some who didn’t run