David Roche

Doubles are an element in most pro-athlete training plans that can help athletes of all levels get faster.

How to stay happy and injury-free on the trails

It's one thing to think about a workout; it's another to actually do it. Here's how to make sure workout brain doesn't convince you to quit.

Developing proper form can feel complex and overwhelming. This cue focused on the angle of the shin and femur has helped some athletes that struggle with practicing the best form.

The track can present an opportunity to build speed, or it can be an injury waiting to happen. Let’s use four questions to dive into the training theory behind track workouts.

A November 2021 study uses a fascinating research design to test different types of periodization over a 16-week training cycle.

There's so much to think about before a race. Some things are important, and others really, really aren't. Here's what you should focus on.

Check out David Roche's author page.

Check out David Roche's author page.

Easy ways to run easier.

Winter running can be dreary, with a pause in racing and abundance of inclement weather. But there are ways to make the most of those cold months.

Run too fast some of the time, and you’ll probably get slower all the time. Here's what aerobic threshold is, and how to train below it.  

In training plans of athletes who are volume-limited, you’ll often see a pattern: a couple of hours on the elliptical a week. Should you consider the elliptical in your training plan? Here’s why the elliptical might be the fitness machine with the biggest bang for your cross-training training buck.

According to a new study, overtraining and underfueling share pathways, symptoms, and diagnostic complexities. Those connections have important implications for long-term adaptation and health.

It's okay for the first mile of your run to be the slowest. In fact, physiology says that might be the best way to begin.

Here's what to know about how often you should race.

An August 2022 study tracked performance before and after pregnancy in elite runners and a whopping 46% improved performances post-pregnancy. 

A new study compared two weeks of higher volume training versus two weeks of higher intensity training. The findings could have important implications for how athletes think about training interventions.

There isn't a lot of research into the relationship between yoga and running performance. But it provides a few key elements for runners.

A December 2021 study shows large amounts of individual variation across different phases of the menstrual cycle.

Easy, silly ways to make your next run more fun.

Yes, we love running. That doesn't mean every run is perfect. Here's how to embrace the suck.

As runners, should we really be stretching? And if so, how much, what kind, and when?

According to a new study, overtraining and underfueling share pathways, symptoms, and diagnostic complexities. Those connections have important implications for long-term adaptation and health.

The aging process brings up some difficult questions for all athletes. Talking openly about the age-performance curve can be healthy for everyone.

It's not always best to grit your teeth and bear it.

Here's how to make the most of your limited training time.

A look at the different—and most effective—ways to build your aerobic base.

Sometimes it's better not to lace up.

Most workouts should be sustainable and repeatable. But some workouts should empty the fitness tank entirely. That’s where these eight workouts come in.

There are lots of ways to find your running potential. These tips may not be helpful in that process.

There are 4 physiological reasons why consistent runs have an oversized effect on long-term growth. On a tough day, even 10 or 20 minutes can be plenty to spur progress.

Going slower every now and then may even help your fitness.

Plus, four workouts to get you past the beginner stage.

Your watch is only as smart as its user. Here's how to be strategic about your gadget's feedback and metrics.

Traveling can be hard on the body. Here's are some strategies to improve your experience.

Achy legs. Struggling just getting up the stairs. Is that normal fatigue, or overtraining?

While the literature on alcohol and athletic performance is somewhat mixed, it’s worth tracking how you respond to even small amounts due to the risk of impaired recovery.

The question of what works and what doesn’t for peak ultra performance is surprisingly uncertain.

Sometimes, hiking is better than running.

Treadhill run/hikes are a bonus training element that could help some athletes.

Eating enough food can be a high stakes game for athletes.

Free-flowing, feel-based long runs still have a place in structured training plans.

The time after vaccine doses is a good opportunity to celebrate science and practice caution with training.

Glycogen fuels performance, and manipulating it properly can make you stronger.

Hill workouts can lead to adaptations for muscular endurance and the aerobic system.

Going beyond a marathon isn’t too lofty of a goal. This plan will get you there safely and successfully.

There is great power in “compassionate completion” of workouts and other difficult things.

It’s important to fuel well on shorter time scales too.

Training in a depleted state could have different effects on female athletes and male athletes. But for everyone, it comes with potential risks.

Looking at a study that examined the long-term training of 85 elite athletes.