How to Use Zone Training to Your Running Advantage - Blog
Use the 3 Zone training model to improve endurance and run faster. Here's how understanding heart rate, power and perceived exertion can improve your training.| Laura Norris Running
Use the 3 Zone training model to improve endurance and run faster. Here's how understanding heart rate, power and perceived exertion can improve your training.| Laura Norris Running
Read my California International Marathon race recap from the 2016, including details about the course and my BQ finish time!| Laura Norris Running
For as hard as I’ve been on myself about this race, the Go! St. Louis Half Marathon was actually quite a good race. We especially lucked out with the| Laura Norris Running
The post Does Cooling Down From Running Really Matter? appeared first on Laura Norris Running. It is well-established that warming up before a run is beneficial, but what about cooling down after a run? Does a cooldown from running actually matter and, if so, how can you most effectively cool down? There are two types of cooldowns: active and passive. Active cooldowns include slow running, walking, or low-intensity cross-training such […] The post Does Cooling Down From Running Really Matte...| Laura Norris Running
The post How Many Gels Should You Take for a Marathon? appeared first on Laura Norris Running. According to science, taking gels during a marathon may improve your marathon time by 10 minutes (or ~4.7%!) Taking carbohydrates during long or intense competition, such as a marathon, is a scientifically proven way to improve your performance. Carbs provide direct energy by keeping your blood glucose stable, and they also give a helpful boost […] The post How Many Gels Should You Take for a Mara...| Laura Norris Running
The post How to PR in the Marathon (Tread Lightly Podcast) appeared first on Laura Norris Running. After completing a marathon or two, most runners set their sights on running their fastest marathon. However, when you train for a marathon PR, it’s too easy to fall into the trap of overreaching, or to end up injured. We’ll guide you through how to train for a marathon PR on this episode of the […] The post How to PR in the Marathon (Tread Lightly Podcast) appeared first on Laura Norris R...| Laura Norris Running
The post Does Strength Training Prevent Running Injuries? appeared first on Laura Norris Running. Does strength training prevent running injuries? Some claim no, it’s a waste of energy – while others swear it’s all you need to stay healthy as you pile on the miles. In reality, the answer is a lot more nuanced than either extreme claim. Keep reading to learn if strength training reduces your risk of […] The post Does Strength Training Prevent Running Injuries? appeared first on Laura N...| Laura Norris Running
The post Should You Run with Ankle Weights? {Tread Lightly Listener Q&A) appeared first on Laura Norris Running. Should you run with ankle weights? Is running selfish? Should runners take creatine? You asked, and we answered your top running questions! Listen on Apple, Spotify, and IHeartRadio! In this episode, we answer listener questions including? References and Resources: The post Should You Run with Ankle Weights? {Tread Lightly Listener Q&A) appeared first on Laura Norris Running.| Laura Norris Running
Are wrist heart rate monitors accurate for running? Learn about how to accurately measure heart rate on runs - and what to use instead.| Laura Norris Running
Get personalized coaching and science-based plans from Laura Norris to run smarter, faster, and stronger. No guesswork, just results.| Laura Norris Running
Why you should strength train during marathon training, even at the expense of a few miles each week - plus tips on how to include it in your plan.| Laura Norris Running
Lifting can improve your running, but fitting it all in can be tricky. Learn whether you should run before or after lifting weights.| Laura Norris Running
Learn the best exercises for runners, working your core, strength, knees, hips, glutes and legs. These mobility exercises will help you run your best run yet.| Laura Norris Running
Want to improve performance and decrease risk of injury? A dynamic warm up for runners may achieve that - here's the why and how:| Laura Norris Running
How do you warm up before a run? Try one of these dynamic warm ups for runners to improve your run and avoid injury!| Laura Norris Running
Learn what to eat the night before a half marathon, as the best pre race dinners might surprise you. Get even more tips for the day before half marathon.| Laura Norris Running
Prepare yourself for a fast half marathon with this half marathon training plan designed for intermediate/experienced runners.| Laura Norris Running
You're at mile 20 of your marathon and oh no — the runner's wall hits. Here's how to avoid bonking when running, according to science.| Laura Norris Running
After the excitement of the racing season, the question for most runners - whether you ran the race or your life or had a poor experience - is what to do| Laura Norris Running
Running your first half marathon? Read these coach's top tips for new half marathoners to feel prepared and enjoy your race!| Laura Norris Running
Training smarter doesn't always mean training harder. Learn why taking breaks from running can actually make you a better running!| Laura Norris Running
Training for a marathon or half marathon? Make the most of your run by following the right steps for recovery, by following this post long run checklist.| Laura Norris Running
Wondering what to eat before a half marathon to run your best without GI distress? This guide provides an evidence-based strategy!| Laura Norris Running
Learn how one runner took 12 minutes off her half marathon time in four years - and how you can apply the same principles to your running.| Laura Norris Running
Slowing down mid-race can be disappointing, so learn the tips and strategies to keep your pace during a half marathon before and during the race.| Laura Norris Running
Want to become a better runner? Train your brain as well as your body with these mental workouts for runners.| Laura Norris Running
Wondering if IV hydration before a marathon will set you up for a strong race? Learn if IV drips for runners help - or are risky.| Laura Norris Running
Want to run a sub 2 hour half marathon? This article covers your training and race day strategies to prepare you for a 1:59 half marathon!| Laura Norris Running
How far should you run before a marathon? Learn what to consider, goals & risks to train for the longest training run for a marathon.| Laura Norris Running
Unable to run? Maintain your fitness with one of these swimming workouts for injured runners, plus tips on how to swim for cross-training.| Laura Norris Running
Strength training is important for runners but not always easy to include. Read these tips on how to add strength training to your running routine!| Laura Norris Running
The benefits of coffee for runners include improved cardiovascular health, better athletic performance, and a boost in cognitive function!| Laura Norris Running
Are fasted runs the secret to a breakthrough - or guaranteed injury? This article explores the science on why you should not do fasted runs.| Laura Norris Running
Can ketones fuel your run? This guide explores if ketones are beneficial for runners, how they work, and if they boost your performance.| Laura Norris Running
Don't hit the wall! Learn how to stay hydrated for optimal running performance with pre-run, mid-run, & post-run hydration tips, plus how to carry water.| Laura Norris Running
Tired of struggling with your long runs? These practical tips will help you feel good on your long runs - leading to effective training and enjoyable miles.| Laura Norris Running
To avoid hitting the wall, you need to take a lot of gels during a marathon. Here's how to carry gels during a marathon!| Laura Norris Running
Hydration packs make it easy to carry water on a run. These are the best hydration packs for runners - plus how to find the best one for you.| Laura Norris Running
Are salt tablets beneficial for runners? Here's how and when to use salt supplements - and the best tablets for runners.| Laura Norris Running
The right snacks for runners can improve training and optimize performance, so it helps to know what are good pre-run, post-run, and mid-run snacks for running.| Laura Norris Running
Is pre-workout for running a game-changing supplement - or is it a waste of money? A certified sports nutritionist and running coach answers!| Laura Norris Running
Want to PR in your next race? Here's what you should know about a caffeine fast before a race and if it impacts your running performance.| Laura Norris Running
Mindset makes a difference in achieving your goals. Try these mental strategies for racing to run smart and earn your next PR!| Laura Norris Running
From acclimating to avoiding sunburns and heat exhaustion, these tips will aid you in surviving summer running.| Laura Norris Running
Optimal fueling during a half marathon can help you have a breakthrough race - or at the very least, prevent you from fading on race day.| Laura Norris Running
Hitting the marathon wall is an unpleasant experience - but it is not inevitable. You can avoid hitting the wall with these strategies!| Laura Norris Running
Gi distress is not an inevitable fact of long-distance running. Learn how to avoid runner's diarrhea by doing gut training for your next race.| Laura Norris Running
Negative thoughts can ruin your confidence and performance during a run. Here's how to overcome a negative mindset on race day.| Laura Norris Running
Returning to running after having Covid-19 requires caution. Learn about the current guidelines for running after a Covid-19 diagnosis.| Laura Norris Running
Taking in electrolytes with your fluids has benefits for runners - including better performance, less risk of cramps, and improved hydration.| Laura Norris Running
Unable to run due to injury? Aqua jogging can keep you fit. Try one of these pool running workouts to stay fit through injury.| Laura Norris Running
Stop bone stress injuries before they sideline you. Learn how to prevent stress fractures, recovery time and the fastest way to heal.| Laura Norris Running
Sports drinks deliver carbs, fluids, and electrolytes. These are recommended sports drinks for runners, plus when and how to use them!| Laura Norris Running
Tired of GI distress derailing your goal race? Try one of these race day fueling options for sensitive stomaches.| Laura Norris Running
Don't run on empty! Pre-run snacks provide energy throughout your run - and here's how to figure out exactly when and what you should eat before your run.| Laura Norris Running
Tired and slowing down on long runs? Learn about fueling for long runs, why it's important, and how to do it.| Laura Norris Running
Need something more to hold you over in ultras or marathon training? Learn about how to use whole food running fuel - including what and how much to eat.| Laura Norris Running
Is having coffee before running a good idea? How does caffeine affect runners' performance? Learn how the effects of your caffeine intake, according to science.| Laura Norris Running
Avoid the trap of starting out too fast and hitting the wall. These tips will help you pace your fastest marathon so you can achieve your goals!| Laura Norris Running
Try these summer speed workout tips to continue to train hard in summer - without pushing too hard or risking heat illness.| Laura Norris Running
Advil is marketed to runners to run faster without pain - but are those claims true? Learn about the risks of taking Advil before running.| Laura Norris Running
Hit the hills to run faster, get stronger, and build your endurance! Reap the many benefits of hill running with one of these three hill running workouts!| Laura Norris Running
Should you carb load before a marathon? Learn why carb loading works - and how to do it effectively before your next race.| Laura Norris Running
Learn how to race in the rain, including what to wear for a race in the rain and tips for running a marathon in the rain.| Laura Norris Running
Not all interval workouts need to be boring repetitions. These fun countdown fartlek workouts add a twist to traditional speedwork.| Laura Norris Running
Running gels are a popular option for long run and race day nutrition. This guide delves into how to choose and use gels during runs.| Laura Norris Running
Want an extra boost on race day to enhance your performance? Try these safe, legal, and effective ergogenic aids for runners!| Laura Norris Running
Training by time instead of distance offers numerous benefits for runners, including maximizing the purpose of your workouts and reducing injury risk.| Laura Norris Running
How quickly is running fitness lost? Several factors - especially the amount of time off - impact the effects of detraining on performance.| Laura Norris Running
Curious how fast you will finish your marathon? This handy guide on how to set marathon goal times plus a marathon pace chart can help you!| Laura Norris Running
Threshold intervals offer many benefits for runners, including being able to run faster for longer and teaching your body to run through discomfort!| Laura Norris Running
Want to run faster? Learn about the most effective running workouts based on evidence and how to include them in your training.| Laura Norris Running
Is there an ideal running cadence? This article dives into the research on cadence - plus practical tips on how to improve your cadence.| Laura Norris Running
Performance gains come from not just running higher mileage, but consistently running higher mileage. Learn how to sustainably run more without injury!| Laura Norris Running
Is a run going south or not feeling right? Learn what factors to consider and how to decide if you should quit a run or stick a bad run out.| Laura Norris Running
Speed workout can be hard enough as it is - avoid slowing down at the end by learning how to consistently pace during speed workouts.| Laura Norris Running
For many runners, run equates to injury. Learn how to run faster without getting injured, whether you are a new or experienced runner.| Laura Norris Running
When you are sick, what should you consider before lacing up to hit the road or resting? Here's what you should know about running when sick!| Laura Norris Running
The overly-generalized approach to base building is to focus on just running easy miles and building up an aerobic base sufficient enough to support the| Laura Norris Running
Want to know how to run for longer without getting tired? The answer is in training appropriately for your goal - and here's how.| Laura Norris Running
Whether you use it for workouts when injured or extra aerobic work, here's how to effectively use elliptical cross-training for runners!| Laura Norris Running
Learn about the best running gels for sensitive stomachs, plus what to know before selecting running fuel. These running gels can help prevent runner's stomach.| Laura Norris Running
Run walk intervals have many benefits, for beginners, those returning from injury, after having a baby, and more.| Laura Norris Running
Is heart rate training beneficial for runners? Learn how a runner's heart rate should be calculated and how to use heart rate training zones.| Laura Norris Running
Struggle with pushing at the end of the race? You might need to improve your mental strength. Try one of these running workouts to build mental toughness.| Laura Norris Running
In my previous post, I discussed how marathoners and half marathoners alike can benefit from speed training. Today, I’m sharing a type of workout that| Laura Norris Running
Are you training right for your marathon? Try these marathon specific workouts to prepare for the specific demands of the marathon distance.| Laura Norris Running
Want to get faster but don't have access to a track? Follow these tips on how you can run speed workouts without a track.| Laura Norris Running
Do you want to get faster at running while avoiding injury? Try one of these fartlek workouts for 5K through marathon for fun and injury-free speed work!| Laura Norris Running
Last week I offered some 5K racing tips for long distance runners, but we all know that racing is about more than the race itself - the training is| Laura Norris Running
Intimidated by the hills? These tips will help you get better at running uphill by improving your strength, running, and mental game.| Laura Norris Running
How long should you train for an ultra, marathon, half marathon, 10K, or 5K? The answer depends on your fitness level, goals, and more!| Laura Norris Running
Learn how periodization training can help you unlock your next PR. Whether you pursue linear, nonlinear, undulating or block, there's a program for you.| Laura Norris Running
Once you crossed the finish line, the marathon is not quite over. Follow these tips for how to recover after a marathon, including sleep and nutrition.| Laura Norris Running
No matter what your running goals are, fartleks can help you run faster. Here is your guide to how to include fartlek runs in your training.| Laura Norris Running
Want to start running - and not fall off the habit after a week? Follow these 6 steps to start running while staying injury-free and enjoying your miles!| Laura Norris Running
Many runners wonder, why is my heart rate high on easy runs? There could be many reasons, from dehydration to poorly calculated zones.| Laura Norris Running
Dozens of factors go into designing a training plan for a race. You need to determine how many miles per week, the length of the longest long run, and| Laura Norris Running
Curious about your training paces and progress? A simple DIY lactate threshold test can provide an accurate estimate of your running fitness!| Laura Norris Running
In some circumstances, such as summer, you cannot reliably use pace as a metric - so how do you measure intensity without relying on pace?| Laura Norris Running
