For a stride that commands attention, opt for Tarkine running shoes, the epitome of style and functionality on the track.

Finding Your Ideal Pace on the Treadmill

Treadmill running caters to all paces, from high-intensity intervals to leisurely jogs. If you’re new to treadmill workouts, it’s important to avoid pushing yourself too hard initially. Take time to adapt and find your comfortable pace. Additionally, if you prefer measuring distances in miles instead of kilometers, our convenient pace converter tool can assist you in setting up your treadmill accurately.

Transforming Treadmill Workouts into Engaging Experiences

Alternating between challenging and recovery paces every few minutes breaks up the monotony and allows you to focus on shorter segments. For a high-intensity workout, you can incorporate intervals of varying lengths, followed by slower recovery periods.  Avoiding complete stops and opting for a slow jog recovery instead to maintain the flow of the workout.

Other engaging treadmill workouts include tempo runs, where the warm-up and cool-down are integrated into the session, and progression runs, where you gradually increase the pace over time. Experimenting with incline settings can simulate hill workouts and enhance your strength and endurance.

Embrace Innovative Technology

Say goodbye to treadmill boredom with a variety of third-party software and apps that bring excitement to your workouts. The renowned Zwift Run app offers a free virtual running experience, complete with fictional and real-world locations. Treadmill Trails, Rouvy, and Kinomap provide real running routes filmed by users worldwide, allowing you to immerse yourself in different locations and compete with other runners. Some treadmills even synchronize with these apps to adjust the elevation based on the on-screen metrics.

Shoe Review: Tarkine Trail Devil

Revitalizing Your Treadmill Routine with Dynamic Workouts

1. The “3-2-1” Speed Session:
   • Warmup: 0:01-5:00
   • Fast pace: 5:01-8:00
   • Recovery pace: 8:01-11:00
   • Repeat fast and recovery paces: 11:01-29:00
   • Cooldown: 29:01-34:00
2. The Incline Challenge: 12-3-30 or 12-4-30
   • Set the treadmill to a 12% incline
   • Walk at a pace of 3 miles per hour for 30 minutes
   • For a greater challenge, try the 12-4-30 variation
3. Hills for Strength:
   • Warmup: 0:01-5:00
   • Vary the incline for fast-paced intervals: 5:01-17:00
   • Repeat the incline intervals at different levels: 17:01-28:00
   • Cooldown: 23:01-28:00
4. Progression Run:
   • Warmup: 0:01-5:00
   • Gradually increase the pace every 5 minutes: 5:01-25:01
   • Cooldown: 25:01-30:00
5. Beginner’s Run/Walk Hills:
   • Easy jog or walk warmup: 0:01-5:00
   • Alternate between walking and jogging at varying inclines: 5:01-30:00
   • Easy jog or walk cooldown: 25:01-30:00

These examples provide a glimpse into the array of treadmill workouts available. Tailor your sessions to your fitness goals, whether it’s building endurance, strength, or speed.

By infusing structure, embracing virtual running, and incorporating innovative apps into your treadmill routine, you’ll unlock the full potential of indoor running. Embrace the treadmill as a powerful ally, elevating your workouts and empowering you to achieve your fitness aspirations.

The post Unleashing the Potential of Treadmill Running: Elevate Your Indoor Workouts appeared first on Runner's Tribe.

Developing a Customized Training Plan

Crafting a personalized and well-structured training plan is fundamental to marathon success. By tailoring your plan to your unique needs and capabilities, you lay the foundation for progress. Consistency is key, so strive for regular training sessions, aiming for four to five runs per week instead of sporadic efforts. Strike a balance between intensity and recovery to prevent burnout and maximize gains.

Strategizing Long Runs for Success

Long runs are integral to marathon training, but it’s important to approach them strategically. Avoid excessive distances that may lead to fatigue and increase the risk of injury. Gradually build up your endurance, aiming for a maximum duration of three hours. Remember, the goal is to cover the marathon distance on race day, not surpass it during training.

Optimizing Training Volume and Intensity

In addition to long runs, focus on the overall training volume to enhance your endurance. Incorporate shorter, high-intensity runs alongside midweek medium-distance runs (60-90 minutes) to increase your weekly mileage gradually. This distribution enables your body to adapt to the marathon distance while ensuring adequate recovery.

Effective Pacing Strategies for Endurance and Speed

To improve your race performance, include tempo runs and speed workouts in your training plan. Tempo runs involve maintaining a comfortably challenging pace for an extended period, while speed workouts focus on shorter, faster intervals. Gradually increase the intensity and duration of these sessions to develop both endurance and speed.

Mastering Energy Management

Efficient energy management is vital for marathon success. Train your body to effectively utilize both fat and carbohydrates as fuel sources by incorporating specific workouts. Alternating between low-intensity, long-duration runs, and faster-paced, shorter runs can optimize your fuel utilization during the race, maximizing your performance potential.

Embracing Cross-Training for a Well-Rounded

Approach Incorporate cross-training activities into your regimen to improve overall fitness and reduce the risk of overuse injuries. Engage in low-impact exercises like cycling, swimming, or strength training to complement your running workouts. Cross-training enhances cardiovascular fitness, strengthens supporting muscles, and provides active recovery.

Harnessing Hill Training for Strength and Mental Resilience

Integrating hill training into your routine can yield significant benefits. Hills improve leg strength, running form, and mental toughness. Seek out hilly routes for some of your runs and incorporate hill repeats or sustained hill efforts to challenge yourself and build the necessary strength for the marathon course.

Nurturing Mental Resilience: Visualize and Stay Focused

Marathons are not only physical challenges but also mental battles. Incorporate mental preparation techniques into your training, such as visualization and positive self-talk. Visualize yourself crossing the finish line with strength and focus on your training milestones to stay motivated and confident throughout the process.

Crafting a Race Day Fueling Strategy

Developing a solid race-day fueling strategy is crucial for maintaining energy levels and avoiding the dreaded “wall.” Experiment with different nutrition options during your long runs to determine what works best for you. Practice consuming energy gels, sports drinks, or real food at regular intervals to optimize your performance and minimize gastrointestinal issues.

Prioritizing Recovery and Rest

Allowing adequate recovery time is vital for your body to adapt, grow stronger, and prevent injuries. Incorporate rest days into your training plan and prioritize quality sleep to ensure optimal recovery. Engage in activities like stretching, foam rolling, and light cross-training on rest days to aid in muscle repair and rejuvenation.

Conclusion:

Training for a marathon demands commitment, perseverance, and a holistic approach. By developing a customized training plan, optimizing your training volume and intensity, incorporating cross-training, and nurturing mental resilience, you will be well-equipped to conquer the marathon distance. Remember to listen to your body, make necessary adjustments, and enjoy the journey. With diligent preparation and a determined mindset, you are poised to unleash your full potential and achieve marathon success.

The post Training for a Marathon: A Comprehensive Guide to Training for Success appeared first on Runner's Tribe.

Embrace Minimal Rest for Maximum Performance

These distances demand a blend of speed and endurance—a combination that tests your limits and pushes you toward your goals.

Throughout each set, the rest periods decrease incrementally. After completing the first interval, allow yourself a 60-second breather, followed by a 45-second rest after the second interval, and a 30-second recovery after the third. The objective is to maintain a consistent pace throughout each interval, adapting to the reduced recovery time. If you’re preparing for a 10K, strive to complete two sets at your target 10K pace. For those focused on a half-marathon, aim for three sets at your desired half-marathon pace, or even push yourself to exceed it as you near the finish line.

Breakdown of the Workout

Warmup: Begin with a comfortable 15-20 minute jog to warm up your muscles, gradually increasing your pace. Incorporate form drills and dynamic strides to improve your running mechanics and prepare your body for the workout ahead.

Workout: Perform 2-3 sets of the following: Run a challenging 400m interval, maintaining a consistent pace. After each interval, take a 60-second rest before proceeding to the next 400m run. After the second interval, reduce the rest period to 45 seconds, and after the third interval, decrease it to 30 seconds. Between sets, allow yourself 3-4 minutes to recover and regroup before starting the next set.

Cooldown: Conclude the session with a 10-15 minute easy jog to gradually lower your heart rate and aid in the recovery process. Finish off with gentle stretching exercises to promote flexibility and prevent muscle soreness.

By incorporating this strategic workout into your training routine, you’ll elevate both your speed and endurance, unlocking your full potential for exceptional performance in 10K and half-marathon races. Remember to listen to your body, remain committed to your goals, and relish the journey of becoming a stronger, faster runner.

The post Mastering Endurance and Speed for 10K or Half-Marathon Races appeared first on Runner's Tribe.

Tempo runs can serve a broader purpose, such as providing psychological benefits, but their primary advantage is improving endurance. The ideal pace for threshold running is about 83-88% of VO2 Max or 88-92% of vVO2 Max or maximum heart rate. You can determine your threshold pace by running at a velocity that results in a steady state of blood lactate accumulation. It should be faster than a pace you could maintain for two or more hours (marathon pace for most) but slower than the pace you could maintain for 30 minutes (10K race pace for better runners).

Most runners find their threshold pace to be equivalent to a pace they could race at for 50 to 60 minutes. However, slower runners might consider their threshold pace to be their 10K race pace. The goal of threshold training is to stress lactate-clearance capability without overdoing it. Tempo runs should be “comfortably hard” and not as intense as pure interval training.

 

View this post on Instagram

 

A post shared by @runnerstribe

A typical tempo run lasts 20 minutes at T-pace, which should be a pace you can maintain for about an hour in a race. However, the duration of a tempo run can be adjusted based on the course. It’s essential to run on flat terrain with good footing and under desirable weather conditions. Monitoring your heart rate can be helpful, but the focus should be on maintaining a steady rhythm and intensity.

One challenge with tempo runs is resisting the urge to turn them into time trials. Holding the proper pace is crucial, even if it may feel easier or harder than expected. A warm-up of at least 10 minutes and a cool-down with strides should bookend the tempo run. Progress should be measured by how much easier a workout becomes over time, indicating an increase in fitness level.

It’s important not to constantly push for faster paces in each workout but rather let your body adapt to the stress before increasing it. Monitoring progress can involve heart rates or blood lactate values, but learning to read your body’s feelings and reactions is also valuable. If you’re in a prolonged training phase without races, you can increase training intensity gradually. Maintenance programs aim to sustain current fitness levels without the need for intensity or distance increases.

 

View this post on Instagram

 

A post shared by Tarkine (takayna) (@tarkinerunning)

The placement of threshold training in a training program may vary based on individual needs and the event being trained for. Unlike endurance runs, which typically appear early in a program, threshold training can be emphasized early, in the middle, or late in the schedule. The key is to tailor the training phases to the individual and their goals.

The post Threshold Training: A Key Training Technique for Distance Runners appeared first on Runner's Tribe.

Elevating Your Lactate Threshold

To unlock your full running potential and achieve breakthrough performance, incorporating specific training techniques is crucial. The following approaches have proven successful for countless runners:

1. Gradual Increase in Weekly Running Mileage

Surprisingly, gradually increasing your weekly running mileage has a significant impact on improving lactate threshold. By steadily challenging your body through moderate-paced aerobic runs, you stimulate beneficial adaptations in the mitochondria, the cellular powerhouses responsible for energy production. This foundation allows for the elevation of lactate threshold and overall running fitness.

2. Embrace the Power of Tempo Runs

Tempo runs are cornerstone workouts for lactate threshold training, focusing on sustaining high-intensity efforts. These workouts need not be overly complex; a simple yet effective approach involves maintaining your lactate threshold pace or heart rate for 30 to 60 minutes in a continuous run. By incorporating regular tempo runs into your training routine, you condition your body to maintain faster running speeds for extended periods.

3. Lactate Threshold Intervals

Lactate threshold intervals, often referred to as “cruise intervals,” offer an alternative approach for runners seeking structured workouts. These intervals involve breaking down sustained effort into repetitions, effectively challenging your lactate threshold. Consider the following example:

• Begin with a 5-minute easy running warm-up.
• Perform four sets of 1600m at your 10km race pace, with 2 minutes of jogging recovery between sets.
• Conclude with a 5-minute easy running cool-down.

Embrace the discomfort of these sessions, as it is often through the most challenging workouts that the greatest progress is achieved.

Conclusion:

Improving your lactate threshold is essential to unlocking your running potential. By implementing targeted strategies, such as gradually increasing weekly mileage, incorporating tempo runs, and embracing lactate threshold intervals, you can enhance your endurance and speed. While these workouts demand dedication and mental fortitude, the rewards far outweigh the temporary discomfort. Embrace the transformative journey of self-improvement, push your boundaries, and witness remarkable progress as you exceed your previous limits.

So, lace up your running shoes, hit the pavement, and embark on a path to unleash the power within you. Embrace the opportunity to transcend your lactate threshold, and experience the extraordinary accomplishments that lie ahead. With perseverance and a commitment to training, you will redefine your running performance, surpassing milestones and achieving greatness along the way.

The post Lactate Threshold in Running Performance appeared first on Runner's Tribe.

Varied Training Philosophies of Notable Athletes

Endurance training has witnessed a myriad of approaches employed by athletes throughout history. The clash of training philosophies during 1964 Olympic 5,000-meter final serves as a prime example, with notable athletes embracing diverse methods:

1. Bob Schul, mentored by Hungarian coach Mihály Iglói, dedicated his training to short intervals on the track, engaging in bi-daily sessions.
2. Harald Norpoth, a devoted follower of German coach Ernst Van Aaken, adopted the “long slow distance” (LSD) training technique.
3. Bill Dellinger, under the guidance of University of Oregon coach Bill Bowerman, followed a mixed approach, alternating between demanding and relaxed training days—an approach that remains immensely popular today.
4. Ron Clarke pursued threshold training, consisting of moderate yet lengthy runs spanning three to 14 miles, performed multiple times a day.

While Schul, Norpoth, Dellinger, and Clarke achieved remarkable results in their respective training methodologies, with Clarke even smashing a world record the following year, their approaches proved equally effective. Even in today’s competitive arena, these athletes would likely thrive, leveraging advancements in equipment and track conditions.

It is crucial to acknowledge that endurance training does not rely on secret formulas or miraculous workouts. Instead, it revolves around subjecting the cardiovascular system, metabolism, and muscles to stress, triggering adaptive responses. While training methodologies may evolve, the core principles remain unaltered.

Scientific Foundations Revealed

The International Journal of Environmental Research and Public Health recently published a review paper that sheds light on the scientific foundations of the Norwegian model. Arturo Casado, a former Olympic miler from Spain, leads the study in collaboration with influential training theorists Carl Foster and Leif Inge Tjelta, along with Marius Bakken, a former Norwegian 5,000-meter star credited with developing and popularizing the approach.

While there is ongoing debate regarding the extent of Bakken’s influence, his website manifesto includes enlightening exchanges with Gjert Ingebrigtsen, Jakob’s father and former coach, which demonstrate knowledge transfer.

The paper’s title focuses on “lactate-guided threshold interval training within a high-volume low-intensity approach,” introducing a nuanced perspective that goes beyond the widely used “Norwegian model” terminology. The high-volume low-intensity aspect, which predominantly consists of easy runs with minimal intense training, aligns with the principles of polarized training.

The Norwegian model emphasizes the accumulation of a significant volume of relaxed miles while incorporating fewer demanding workouts. While ongoing debates surround the nomenclature, athletes widely accept the overarching principle of optimizing adaptive stimulus.

 

View this post on Instagram

 

A post shared by @runnerstribe

 Lactate-guided threshold interval training serves as the distinguishing factor of the Norwegian model. According to the paper, athletes typically cover approximately 110 miles in a training week, primarily through easy runs. Both morning and evening sessions on Tuesdays and Thursdays include threshold intervals, while Saturdays involve more intense workouts such as 20 x 200-meter hill sprints.

What sets threshold intervals apart is their reliance on internal stress instead of external benchmarks like pace. Athletes continuously monitor lactate levels throughout the workout using finger or ear pricks. The desired range for lactate levels lies within the “threshold” zone, typically ranging between the first and second lactate thresholds (2.0-4.5 mmol/L).

The post “Norwegian Model” Unveiling the Effectiveness in Endurance Training appeared first on Runner's Tribe.

Most of Kipchoge’s six training days per week are dedicated to controlled and comfortably paced runs, supplemented by one or two fartlek sessions (speed sessions on track) and some track sessions for speed and core strengthening. Kipchoge’s famed long run, which he does once every two weeks, ranges between 30km and 40km. He never does back-to-back high-intensity sessions, and he spaces out his training to allow for proper recovery.

Kipchoge’s training method is based on the “80%-20%” principle, also known as the Pareto Principle, which suggests that 20% of the training routines result in 80% of the impact. This means that only 20% of the training time should be dedicated to high-intensity workouts, while 80% should be easy or light training. This strategy has been used by many elite distance runners, including Kipchoge and his crew at the Global Sports Communication started by Sang.

The success of the 80%-20% science was recently validated by a review by a Norwegian-based running research group, which examined the training regimens of 59 Olympic and elite runners, including Kipchoge. The analysis states that Kipchoge runs 200 to 220 km per week, spending 82 to 84% of his training time at easy or light level, 9 to 10% at moderate intensity, and 7-8% at hard or high intensity.

Kipchoge’s hard training sessions are done only twice a week: a track session on Tuesday and a fartlek session on Saturday. The rest of his training time is spent on easy runs, which allows him to recover properly for the high-intensity sessions. Kipchoge’s weekly training ends with speed sessions, which he uses to fine-tune his form and technique.

 

View this post on Instagram

 

A post shared by @runnerstribe

Kipchoge’s simple and repetitive training plan has kept him largely injury-free throughout his international career, which began at the 2002 World Cross Country Championships. By mastering the art of running high volumes at low intensity, Kipchoge has become not only the fastest marathoner but also a role model for many aspiring runners around the world.

The post Why Eliud Kipchoge’s Simple Training Plan Could Help You Run Faster and Stay Injury-Free appeared first on Runner's Tribe.

To clarify this, you can watch a short video featuring Eliud Kipchoge, the world record holder in the marathon, and the NN Running Team. If this doesn’t convince you to take it easy on your easy days, then perhaps nothing will.

4pm, and the Kenyan shuffle is back as the lads set off for an easy 10K pic.twitter.com/TTHnAsoP9I

— Cathal Dennehy (@Cathal_Dennehy) October 19, 2021

As demonstrated in the video, Kipchoge and his team commence their run at a pace of roughly eight to nine minutes per mile (5-6 min/km). It’s important to bear in mind that this pace is considerably slower than Kipchoge’s marathon race pace, which is less than 3:00/km. Therefore, for the highly skilled sub-2 hour marathon runner, this pace is comparable to a casual stroll.

 

View this post on Instagram

 

A post shared by @runnerstribe

It is important to note that the group does not maintain the initial pace throughout the entire 10 km easy run. Instead, they gradually increase their speed until they reach a pace of under six minutes per mile (roughly 3:40/km) by the end of their run. Although this pace may seem incredibly fast for most people, it’s crucial to understand that it’s comparable to a 3-hour marathon runner completing their easy run at a pace of 8:15-8:30/mile (5:15-5:30/km). In other words, the speed is still relatively slow when compared to their race pace, unlike what many recreational runners usually do on their easy days.

Running at a conversational pace or slow running has numerous benefits for the body, including strengthening the muscles in the legs, torso, and arms, as well as adapting tendons, ligaments, joints, and bones to the stress of running. Additionally, it promotes efficient running form, teaches patience, discipline, and the ability to handle physical discomfort, and trains the cardio, respiratory, and muscular systems to work more efficiently. Furthermore, slow running increases the quantity and size of mitochondria, improving oxygen use and glycogen stores, and may even increase life span.

 

View this post on Instagram

 

A post shared by Tarkine (takayna) (@tarkinerunning)

As a result, in case you remain doubtful regarding the significance of reducing your pace during leisurely runs, seek motivation from the quickest marathon runner globally and contemplate attempting the Kenyan shuffle.

The post The Benefits of Slowing Down: Insights from the World’s Fastest Marathoner appeared first on Runner's Tribe.

To uncover Kipchoge’s training principles, a journalist visited the NN Running Team camp in Kaptagat, Kenya, where Kipchoge trains for four months before each race. The routine is always the same, with slight variations of the same workouts each week, as he builds up his overall volume to run fast for his next workout.

One of Kipchoge’s training principles is cultivating controlled consistency. His recovery runs start slowly and gradually build up, with a focus on building overall volume. Kipchoge runs 124 to 136 miles each week and tries not to run at 100% during his workouts.

Kipchoge also prioritizes balancing his body, and twice a week, he and his training partners perform strength and mobility exercises to prevent injury. The exercises focus on the posterior chain, particularly the glutes, hamstrings, and core muscles, and involve a series of glute abduction moves using resistance bands and body weight.

 

View this post on Instagram

 

A post shared by @runnerstribe

In addition to his training, Kipchoge respects recovery and prioritizes rest. He wakes up at 5:45 A.M. and goes to bed at 9 P.M., napping for an hour during the day. Kipchoge drinks three liters of water each day, eats a simple diet that includes homemade bread, local fruits and vegetables, lots of Kenyan tea, some meat, and a daily helping of ugali, a maize-flour porridge. He also gets a massage twice a week to help with recovery.

Kipchoge documents every detail of his training in a notebook, including time, kilometers, massage, exercises, shoes, and how he feels about them. He has 18 logs stored at home to reflect on at the end of each season, which he reviews to learn from them for future training cycles.

Finally, Kipchoge lets his pace progress naturally and listens to his body during long runs. His coach, Patrick Sang, encourages his athletes to monitor effort by feel, rather than relying on GPS watches or heart-rate monitors, and asks for a controlled yet challenging effort during long runs, rather than a specific pace.

Overall, Kipchoge’s training principles focus on the basics, consistency, balance, and recovery, all of which have contributed to his incredible success in the marathon world.

 

View this post on Instagram

 

A post shared by Tarkine (takayna) (@tarkinerunning)

The post Eliud Kipchoge’s Blueprint for Success: Consistency, Balance, and Recovery appeared first on Runner's Tribe.

Researchers have found that elite runners adhere to a strict training routine to ensure optimal performance. The key factors in this regimen are planning and periodization. The athletes gradually increase their running volume over several weeks during a base phase. As the preparation becomes more specific, they increase their running volume at race-pace intensity.

Track runners then enter a competition phase that is an extension of the specific preparation phase, with races and more recovery included. During this phase, they maintain a relatively high running volume to strengthen their base. The “off-season” or transition phase can last from one to four weeks, which can involve complete rest or low-intensity activity.

Marathoners follow a similar base phase, but their specific preparation phase involves slower race-paced sessions. They have their highest-volume weeks just before tapering for their race. According to the researchers, both track and marathon runners perform about 80% of their running volume at low intensity, including easy runs at a slower pace than their race pace and long runs at an even slower pace.

Coach Bill Bowerman suggests that runners do 2-3 weekly interval sessions, a weekly long run, and fill the rest with easy running. It’s crucial to find a balance that works for each athlete. Elite runners also include fartleks, threshold runs, hill repeats, and sprints in their training regimen.

Recreational runners can learn from this research by planning and periodizing their training, incorporating a base phase and specific preparation phase, and performing most of their running at low intensity.

 

View this post on Instagram

 

A post shared by @runnerstribe

In terms of training volume, recreational runners should not attempt to mimic the routines of elite athletes. According to the researchers, track athletes typically run between 130-190 km/week, while marathoners reach even higher numbers at 160-220 km/week. However, while it is not advisable to aim for such high volumes, recreational runners can still learn from how elites build up to that level. During the base phase, elite athletes increase the frequency of their runs before they increase the length of their runs. Recreational runners can follow this approach by first adding extra days to their weekly routine before increasing the duration of their runs.

Measuring the intensity of a run can be tricky. There is no single metric that fully encapsulates running intensity. The researchers note that “no single intensity parameter performs satisfactorily in isolation as an intensity guide due to (1) intensity–duration interactions and uncoupling of internal and external workload, (2) individual and day-to-day variation, and (3) strain responses that can carry over from preceding workouts and transiently disrupt these relationships.” In other words, no one method is perfect, so it is important to also pay attention to how you feel during a run. While this can be difficult to quantify, the authors offer an intensity scale that can help you determine the appropriate level of effort for different workouts.

When it comes to sprints and strides, the elites allocate only about one percent of their training volume to these short, fast runs. While this may not seem like much, for a runner logging 150 km/week, that still amounts to 1.5 km worth of sprints or strides. The lesson here is that these short bursts of speed are important, so don’t neglect them in your training regimen.

Finally, let’s talk about tapering. While the research suggests a 2-3 week taper with a 40-60% reduction in training volume, elite athletes seem to follow a different approach. They typically reduce their training volume only 7-10 days before a race, with their last intense workout 3-5 days prior to race day. For recreational runners, it’s important to find the tapering strategy that works best for you. While it is crucial to reduce your volume and intensity in the lead-up to a race, be careful not to cut back too much. Working with a coach can help you find the right balance.

The post Lessons from Elite Athletes: Best Practices for Distance Running appeared first on Runner's Tribe.