All Posts by Kyle

Chip or GPS Time?

I just had someone message me this question on Instagram! If he goes by chip time, he was only 2 seconds of PRing, but if the GPS time is correct it took him longer to run the course. So, which do you go by?

Should you go by chip time or GPS time for races? - Click to Tweet!

5 Things to Change Your Running

I've read thousands of articles related to running, nutrition, entrepreneurship, etc.

One that has always stayed in my mind was on the subject of the aggregation of small marginal gains.

Specifically, this article talked about a pro cycling team who hired someone whose job was to improve little things, a little bit. Imagine if you upgraded five things by just 1%, that is a small change but can lead to big growth over time!

Now imagine if you improved everything related to your running, or just one thing even, 1%? That's not hard to do, but 1% over a year, 3 years, a decade? That's going to have a huge impact!

Imagine if you upgraded five #running related things by just 1% - Click to Tweet!

Below are five small things you can do to drastically improve your running They're little things that will make a difference!

  1. Improve your long run nutrition - Many people feel that since they can get through an easy 2-3 hour run without taking in any calories, they should. But there are two good reasons to avoid this. First is that taking in 100-200 calories hourly may simply improve how well you run during those few hours. Second is that if your goal is a race that will require intra-run nutrition, you should absolutely practice this nutrition during long runs.
  2. Strength & Mobility - One of the biggest changes I implement in the training of new clients is the addition of consistent strength work. Most of the athlete applicants I get do not perform frequent strength work. Even if it's just a 3 minute lunge matrix to warm up, that's going to make you stronger! I have a bunch of great routines here. Doing the lunge matrix pre-run and doing a 10-20 minute routine on your rest days is a great start!
  3. Do a Double Day - I believe one of the best training tools a person can use is a second run after a hard morning workout. I call them tired leg runs and they are best done at a super easy effort with no watch. Just go out for a few miles 3-6 hours after a morning track or tempo workout. Running on fatigued legs will improve our fuel utilization, mental strength, muscle fiber cycling, and most importantly is simply a second stimulation for adaptation.
  4. Pre-Bed Protein - The evenings of hard or long runs I always try to get in 20 or so grams of slow release protein like casein right before going to bed. You can either purchase some casein powder or in my case, drink some milk (80% casein). Consuming a slow release protein means you'll have this metabolized in your body during your overnight fast. 
  5. Run More - It may not be as easy as it sounds, but consider this: If you run 20 miles weekly over 4 runs and were to simply add an extra half mile into each run you'd run 22 miles, a 10% increase by simply running for an extra few minutes each day. It's super low risk since it's such a small increase spread over 4 runs but over time will make a positive impact on your fitness!

Which one are you going to work on this week?

Low Carbing & Running

I had two people in the last week ask me about low carb dieting and running, one was an athlete and one was a newsletter subscriber. I thought this was a sign to do a video about it! Check it out below and let me know what you think in the comments!

Can a low carb diet and running work well together? - Click to Tweet!

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How Important are Rest Days?

Great question that I was asked about the importance of rest days for runners.

It really depends on how much you're running AND what you're doing while not running? Are you getting 8 hours of sleep nightly or 6?

Are you eating enough protein and calories or not?

How's your daily physical activity? Daily stress? Are you on your feet a lot or sitting?

All of this comes in to play when taking rest days into consideration. People running a lot but also who rest well can get away with fewer rest/off days, but people like the ER nurse I coach absolutely need a few days of no running because when she's on her feet for a 12 hour shift that's still physical activity!

"Rest days? What do you think I'm doing when I'm sleeping?!." - Click to Tweet!

What’s the best training schedule?

On reddit and twitter I very often see people asking for training plan suggestions.

As a coach and as someone who has been coached, obviously I feel the best plan is having one that follows you. One designed by a coach to fit your local weather, your job schedule, your children's schedule, etc.

But for those who are not financially able to afford a coach or for those who don't need the accountability from that investment, the personalization, etc, I still thing you should really follow a training schedule! This is absolutely one of the best things a person can do to improve their running.

When looking to download a pre-written schedule, there are a few considerations​:

1: It must follow your work/life/education schedule. 
2) ​A schedule that is a little too easy is better than a little too hard.

So, where do you find these pre-written plans?

Well, searching google for "half marathon training schedule" is a nice place to start. Check out the first ten links and find the one that fits the above points best.

I'm really a fan of purchasing a full book. Hudson, Johnson, Fitzgerald, Higdon, Pfitzinger, are all great choices. The thing about getting a full book is it will be full of supplemental information about strength work, nutrition, etc.

"The best plan should follow the runner, not the other way around." - Click to Tweet!

How to Run When You Don’t Want to.

There are two times to run.

  1. ​When you want to.
  2. When you don't.

If you're serious about improving at something and doing what you've never done, you must do what you've never done! Sometimes, this means doing what you don't feel like doing.

"There are two times to run: When you want to & when you don't." - Click to Tweet!

Check out my video below where I talk a bit about my thought processes when I'm really just not feeling like running and how I GET MYSELF to go out and run even on the worst of days.

How to go sub20 in the 5k.

I’ve talked about this in the past, but an arbitrary time goal does not matter.

If you’re a 18:55 5ker trying to break 18, a 26:00 5ker trying to break 24, or a 17:45 5k’er trying to go 16:59, you still:

Run as much as you can.

But not too much.

Eat plenty of protein.

Do daily strength & mobility.

Take unloading weeks.

Run easy days most of the time.

Run hard once in a while.

Follow some sort of training schedule.

Be patient.

No matter if you’re trying to do a sub20 5k or a sub 4 marathon, you still need to do thisClick to Tweet!

Best Articles on: Shoe Selection

Selecting Running Shoes | ACSM Position Statement | “Research and injury patterns have shown that there are some general characteristics of a good, safe running shoe.”

How to Make An Educated Decision |Ian Griffiths at Kinetic Revolution | “He also takes the opportunity to dispel some of the myths and untruths that a runner may encounter whilst searching for footwear for themselves.”

Prescribing Running Shoes | Dr. Kevin Maggs at Running Reform | “Choosing running shoes need not be so complicated.”

Arch Support – Separating the Truth from Gimmicks | Run Repeat .com | “You should not choose a shoe based on wet test. That is a static test. A wet test or an other static motion test are extremely poor ways to prescribe footwear. You don’t stand still when you run. You move.”

You may also like: Best Articles on Foot Shape & Movement

Why you should untie your running shoes.

Since I typically run in my shoes until they fall apart, putting this off for as long as possible means I can get some extra distance in my footwear. Untieing the laces when go to remove the shoes + being mindful of not yanking on the rear heel collar of them can go a long way towards keeping your shoe upper in tip-top condition.

Here’s a great way to keep your shoes lasting many miles! – Click to Tweet