Amber Sayer

Get better at changing gears by combing speed and threshold work in this speed-tempo-speed workout for runners.

Get ready to PR your 5k with this fun and feisty ladder workout that builds speed and endurance.

Try this fun take on a fartlek ideal for runners training for a 5k.

When it comes to knee pain from running, preventive measures are key, as well as being aware of when to dial back the training

Take your strength training game to the next level with this super simple timed workout.

Following basic foot protocol will help keep running injuries at bay and keep feet ready for their most important supporting role. Yours!

Runners, step away from the standard push-up. Brace for this push-up workout with 8 different variations to keep it interesting.

We all know mixing it up in life is a good thing. Try this "I Spy" inspired Fartlek workout to add some flavor to your speed session.

Learn how to make cross training fun using this Alphabet Workout where every session could be different.

Everything you need to know to run your next (or first) 13.1-mile race.

This leg workout for runners is a simple strength training routine targeting the lower body and conveniently quick enough to add in post-run.

If you’re looking to shake things up, consider trying this progressive long run which dials back the distance and adds some light intensity.

Don't forget to make time in your training for a much-needed strength session.

In this hill workout, you don't stop when you get to the top.

No set up or equipment required to start strength training today.

Whether you're training for a 5K up through a marathon, this threshold workout can help you build your endurance.

Take control of your cadence for faster running.

Runners typically focus on their foot strike, cadence, or stride length when they are thinking about their running form, and while running is a leg-dominant activity, your arm swing also plays an important role in your running economy and pace.

Get the blood flowing and muscles firing with these six pre-run moves.

As our 360 YOU pro mentors say having a successful race day is all about eliminating potential stressors. Thinking through your race strategy ahead of time will help you prepare for the variables in the race.

Why do female runners need to pay attention to their pelvic floor? And what is it anyway?

We asked a registered dietitian why pre-workout drinks are so trendy and whether or not runners really need them.

We love using resistance bands for their versatility, effectiveness, and portability.

Not every run needs to (or should) be a serious workout.

A look at all the muscles that make up your core and how you can start to strengthen them.

If you're feeling overwhelmed with all the shiny things as you start running, let us help simplify your gear game.

Give your trunk the strength and stability it needs to run pain free.

If you love running, odds are you won't want to stop during pregnancy. Here we offer training tips for those determined mother runners.

Breaking down the elements of a training plan can help you construct a routine that works best for you.

It can be difficult to figure out how to work cross-training into your running schedule. These tips will help.

You don't have to suffer through this common runner injury.

Push-ups for women runners can seem elusive. Here's how to master the OG strength-training move.

Need help plotting your miles? Here's everything you need to know to become an expert running route planner.

Strength training can be intimidating if you don't know where to start, but once you get into it you'll find it's so empowering.

Learn the signs, symptoms, treatment, and prevention strategies of heat exhaustion for a safer and more comfortable summer run.

Taking time to focus on correct running form can improve your running economy and reduce your risk of injury.

All your questions about the OG distance, answered.

It's one of the most important questions to consider before you start any type of regular training.

Are you feeding your gut the right stuff?