Training

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

If you train slower as you age, you are likely to lose performance at a greater rate per decade than if you train fast.

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

Available free to Outside+ members, this course gives you the insider training plan to rocket your top speed and run your swiftest race at any distance.

Feeling stiff and sore after a hard run? Massaging tired muscles with one of these might be just what you need to get you out the door the next morning.

Olympian Alan Culpepper explains that any runner can train like the best in the world. It’s the mentality and approach that matters—not world-record speed.

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.

Masters-aged runners need to pay more attention to heat acclimation. Here's why.

After tearing her calf, writer and pro athlete Laura Siddall put three running alternatives to the test.

Use these moves to start strong and stay flexible in your early pregnancy.

Actively breathing as a way to trigger physiological and psychological responses can prepare you to perform your best.

Yoga can help relieve your sciatica symptoms—and improve your mental outlook when you're faced with that persistent pain.

Seven tips to help you survive the summer heat.

Think you can run and call it done? Think again.

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.

Whether you’re looking to transition from pavement to dirt or just log more and faster miles off-road, Saucony athlete Katie Asmuth has you covered with hard-earned tips and advice

The way you talk to yourself can be the key to a performance breakthrough.

Sit-ups are one of the least effective ways to strengthen the core.

Feeling fit? Here's an 8-week plan to get you through 26.2.

If you're feeling tired yet still wired at the end of the day, this gentle yoga sequence can help you get a good night's sleep.

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

If you're going to run a 26.2-mile race, you'll need a marathon training plan that incorporates proper strength training and recovery.

As events as big as the Olympic Trials get rescheduled because of heat, we went to the science to find out how you should decide when it is too hot to run safely.

These mini hurdles can improve your running technique.

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

Permission to spend the rest of the day putting together the perfect playlist, granted.

A new science paper explores the subject at great depth, and concludes that it's possible, but not likely.

All your questions about the OG distance, answered.

Research shows how you address yourself on challenging runs affects your performance.

Sometimes, hiking is better than running.

In addition to being straight-up impressive, this one exercise will help you move and run more efficiently.

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

These creative spins on the tabletop yoga move can help you access your deepest ab muscles, which are essential to building core stability.

Without adequate recovery—easy days, sleep, downtime—training adaptations go down the tubes.

By hiding the finish line, this clever workout forces you to push past your psychological limitations.

Those who persist and succeed in the sport always say they weren't that good—but they got better.

Whether you’re a tortoise or a hare, a lover of hills, or rock-bounding trail runner, exploring your athletic DNA can help make sense of your training.

Looking to step up your warm-up game? This takes about 30 minutes.

As athletes, we tend to glorify discipline, but sometimes it’s necessary to move on to new activities and identities.

Research shows that just five minutes of jumping rope before a run can make you a faster runner.

If you want to net a goal performance in your next race, follow these expert racing guidelines.

The nation’s top female distance runners tell us all the training tips, pieces of advice, and bits of pure wisdom that have helped them improve along the way.

It's not just about what fluids you're drinking, but when. Learn the proper way to hydrate and get the most out of your workouts.

Expert tips to break out of a running rut and let your body discover a more efficient stride.

Available free to Outside+ members, this course that will teach you how to create a stride that reduces stress and increases your running power and efficiency.

Five equipment-free exercises to strengthen the hamstring, one of the most important and injury-prone muscles for running.

The benefits of building core strength go beyond the abs.

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

The phenomenon of late-race bonking is becoming a little less mysterious.

Strength and running coach Nell Rojas shares her favorite go-to strength workout.

Unless you're very intentionally paying attention to these elements, you're probably learning bad habits that are contributing to weak glutes.

Advanced training methods proven effective by scientists, coaches, and athletes.

Most of these items are easy to find—and all can be used to create the toolkit every runner should have.

This sequence will help moms rebuild their pelvic floor and core strength so they can (quite literally) hit the ground running.

Eliminate back, quad, neck, and shoulder tension that compounds after running heavy mileage.

Sleep is the single most important thing you can do to speed your recovery. It will complement your high-quality training while helping you avoid setbacks due to injury, illness, and overtraining.

Get your stretch on and open up those tight hips with this 15-minute lower-body flexibility circuit.

No matter how experienced you are with swimming as cross-training, you can always get better—and these workouts can help.

Five common mistakes runners make due to the jitters—and practical advice for combating them.

Over two to three months, take the time to practice your race pace with tempo runs. Trust us, the work will pay off.

New to strength training? Harness the power of your own bodyweight to build practical strength that will help you become a better runner.

The source behind the pesky soreness may be surprising.

To race the perfect mile, a runner needs to possess an equal balance of strength and speed. Follow this 8-week, race-specific training plan to develop both and run your PR.