All Posts by Kyle

My Post Hard Run Routine

I do 2-3 hard or long runs each week and have a fairly consistent routine that takes place after each one.

First I hit the fridge and drink some water or milk. I’m a fan of post workout milk since it’s just easier than a protein powder. Fairlife milk is my favorite due to their farming and environmental practices. I’ll often blend some VEGA protein powder into chocolate soy milk, too.

Next, I’ll do a general strength & mobility routine, duration based on time availability and how hard the run was.

Then, I will usually take a shower. Once in a while, I’ll do a hot water immersion after a long run. I do try to keep these hot baths to after easy / shorter runs to limit hydration loss, but sometimes a warm bath after a hard run feels good!

“See what a running coach does as a post hard run routine” – Click to Tweet

Running with No Shoulder

When running, especially when there is no shoulder, always think from the point of view of the driver (#empathy).
Will they be driving into the sun, coming around a blind curve or steep blind hill? Avoiding accidents is a two person job and no matter how careful the drivers are being it’s always best to be as safe as possible. My mother taught me when I was learning to drive to “drive as if you’re invisible” and I’ve taken this advice into my running as well.
Remember: Runners are traffic too! No matter if we’re driving or on foot, we’re out and about interacting with others on the road. Oh, and when a car moves over for you…give them a thank you wave 🙂

How to: Do a Track Workout (simple example)

Performing a track workout, such as 4 x (400m hard + 400m easy) may seem like common sense for most runners, but we all started from scratch at some point without any knowledge on what the heck 4x400m/400m actually is!

What to do if you get hurt

Injuries are a constant risk for people who are trying to improve their running.

No matter how careful we are, niggles, twinges, or injuries can happen. Luckily if you’re mindful and smart about them, you can minimize their impact on your training.

Let’s break down a few scenarios.

The first is what happens when you develop a full-blown injury:

  1. You’re going about your regular training, step down on a large pine-cone and your foot bends a bit funny. You may have strained your arch slightly.
  2. You ignore the discomfort and run the next day as your training schedule is planned. It hurts a bit more but you can still run. You can’t miss any miles!
  3. During your next run, the foot strain flares up to the point that your running form is compromised and you straight up cannot run on it any more.
  4. You’re forced to walk two miles back home
  5. It hurts the next day, so you don’t run.
  6. You visit a PT and they suggest you stay off of it for at least 1-2 weeks to let the strain heal up.

Now let’s go through what I did when I strained my foot in the exact same scenario:

  1. I’m going about my regular training, step on a large pinecone and my foot bends was not ready for the akward movement, bends funnily, but is fine for the rest of the run.
  2. I wake up the next day and can tell my foot is a bit off, so I rest for two days.
  3. For the next week I cut my mileage to 50% and only do easy running.
  4. The next week I’m able to resume training as normal.

In one scenario the runner who was not willing to rest was forced to take two full weeks fully off and will likely require at least two more to return to normal training. In the second real life example I took only a few days off and was able to at least run daily for the next week.

Resting for a few days will almost always be adequate to let a potential injury regenerate.

That is one of the hardest things for many runners to deal with, being willing to rest.

Below are a few other links:

What to do When you Pull a Muscle From Working Out | Stephanie Lee at Lifehacker | “think about it for a second: if a pulled muscle is a result of overstretching, then stretching it further to its full range of motion won’t help.”

Think Twice Before Applying Ice | Kristi Anderson, MPT | “The conventional use of ice, particularly in the first 24-48 hours following injury, soothes the pain and slows the bleeding into the injured area, but some experts suggest that its effects on the circulation might slow the natural rate of the healing process. Heat stimulates the area to respond in ways that seem to promote healing but the current research is lacking direct evidence that it influences recovery time.”

Heal Running Injuries Faster with Heat | Steve Gonser, PT, DPT | “Clinically, I use this quite often. It’s a great way to nudge yourself down the path to full recovery. Both the use of muscles and heat can cause increased blood flow; however, the latter can do so without loading healing tissue. A simple “on for 20, off for 20” cycle can draw blood to a localized area and keep you healing even when you’re lying low. Your only hang up is applying heat too soon. Here are some general rules for avoiding the use of heat:”

Injured before a race?


A follower of mine on Instagram asked about this topic and I thought it deserved a video response!

Runners! You must know how to fall.

As someone who runs in the winter over snow/ice and who does plenty of trail running, falling is a risk that comes with the game.

Knowing how to fall can be an important skill to lower your injury risk!

In the below video I discuss a few points:

  1. Don’t try to stop a fall by putting your arms straight out.
    1. This is going to trash your palms, potentially hurt your wrists/elbows, and have you face-planting.
  2. Instead, land with bent elbows under your body, tuck and roll.
    1. Talk to any experienced martial artist or skateboarder – they know how to hit the ground!

Runners: How to train HARD in the winter.

For those of us that live in the parts of the world which receive snow and ice during the winter, performing effective training sessions outdoors can be difficult.

An example would be the classic workout of Yasso 800’s.

During the summer I would simply run to the track and perform 10 x 800m roughly at 5k race pace with 200-400m jogging recovery.

However, during the winter went the outdoor track is completely covered in snow this workout becomes impossible to exactly replicate.

So what do I do?

What I would instead recommend for this workout would be to simply perform the run on as cleanly paved of a path as possible.

In my neck of the woods Rapid City typically does a great job keeping the bike path clean. I’ll do 90% of my quality workouts on the bike path when there is snow on the ground. I’ve also noticed that the steepest roads in town are the best plowed. This

With the 800m repetition workout, you have a couple options. You can either use your GPS to track 800m or .5mile and use it as you would a track to do a distance repetition. Another option (and my preferred) is to simply determine how long the repetitions would normally take you and run at a hard perceived exertion for that duration. Recently instead of doing 15x1k hard + 1:00 jog I did 15 x 4:00 hard + 1:00 jog, for example.

I’ve also noticed that the steepest roads in town are the best plowed. This makes doing hill workouts in the winter quite easy, actually!

Running by Heart Rate, Perceived Effort, or Pace. What’s best?

What are they?

Heart Rate: You can use a strap that goes around your chest or a watch with a built-in heart rate monitor to get real-time heart rate data.

Perceived Effort: Rating of Perceived Effort (RPE) is often a tool used in studies with a numerical rating scale based on how hard you think you’re working.

Pace: Simply put, a pace range that you should be running in.

How to determine optimal ranges?

Heart Rate: You can figure out your Max Heart Rate by performing a MHR test. Then you can break this down into zones. And then different runs may be prescribed a HR range. For example a recovery run may be zone 1 and 2.

Perceived Effort: This is harder to put a number on if you don’t have the chart in front of you. With my athletes, I typically recommend they do the vast majority of their training at “an easy conversational pace” where they could read poetry or converse with a friend in a decently normal way.

Pace: Typically this is like Heart Rate and you use a personal record (such as a 5k time) to create suggested pace ranges. For example, and easy pace may be 1.2-1.4 X your 5k race pace. Or you may do tempo runs at 95% half marathon pace.

Why select one over the other?

Various reasons. Heart Rate and Pace ranges are nice suggestions when you need a broad range to stay in, such as for easy runs.

Paces are helpful when you need to hit goal splits for a key workout.

Effort is nice during easy runs since it requires no electronics. Effort is also helpful when it is more difficult to maintain a prescribed pace or heart rate, like on the trail, hilly terrain, or over snow.