Running & Triathlon Tips

Whether this is your first time to (welcome!) or you are a regular reader, this is your one-stop-shop for all the articles I have featured on running and triathlon. Here, you can find general running and triathlon tips along with information on how to get faster, nutrition and hydration, motivation and mental training advice, injury prevention, training in different weather conditions, training while traveling, relay races, running playlists and more. I hope you find these articles helpful, and I encourage you to share what you’ve learned throughout your journey.

Please remember that although I am a certified marathon coach, I am not a medical expert nor do I know the running history of everyone who visits These tips are based on my coaching expertise, personal experience and the experiences of people I train with and coach. Be sure to consult your coach or physician if you have specific issues.

General Running Tips

Ice Bath 101: 8 Tips to Survive a Cold Soak

Tips for First Time Marathoners

15 Common Running Mistakes to Avoid

Heart Rate Training and Vo2 Max Testing

Tips for Running Hills

Protect Your PR: How to Run the Tangents

Strength Training for Runners and Endurance Athletes

5 Phases of Endurance Training

Benefits of Trail Running: What to Know Before You Go

How to Properly Warm Up Before Running

Warm Up Like an Elite: Elite Warm-up Routine from the Brooks Beasts Track Club

Race Recovery Tips

Running Naked: 4 Reasons to Run without Your Gadgets

How Not to Get Hit by a Car While Running

How to Use Your Race Medals as Christmas Ornaments

Running on Your Period

What I Learned from NOT Running

What Defines Running Success?

9 Tips to Stay Safe on the Run

Inside My Race Weekend Suitcase

Self-Defense for Runners

7 Ways to Make Long Runs More Fun

The Secret to Running Success

How to Care for Your Running Gear (and when to toss it)

How to Hone Your Race Day Strategy


Getting Faster

How to Run Faster

How to Determine Paces for Speed Work

Run Less Run Faster: Can it be true?

What to Look for in a Running Coach


Nutrition and Hydration

Everything You Need to Know about Nutrition for Runners

Nutrition 101: Nutrition for New Runners (and good reminders for seasoned runners)

Eat Like an Elite: Nutrition for Runners Worksheet

Running Nutrition: What to eat before, during and after a long run (Paleo focus)

Calculate Your Sweat Rate: Know How Much to Drink & When

Are You Dehydrated? Signs and Tips to Prevent Dehydration

10 Best Foods for Runners & Run Happy Recipes


Running Motivation & Mental Training

26.2 Running Mantras: A Happy Thought for Every Mile

10 Ways to Push through a Hard Run or Race

How to Beat Negative Self-Talk

6 Reasons to Keep a Training Journal

7 Ways to Mentally Prepare for Race Day

Training Your Brain: 6 Tips for Getting Strong in the “Mind Gym”

Train Your Brain to Run Your Best

Be the Runner You Are

Tips for Overcoming a Mental Rut

Turning Motivation into Action

5 Lessons from an Elite Runner

10 Marathon Quotes

10 Truths about Running


Training in Different Weather Conditions

7 Tips for Racing in the Rain

Tips for Running in the Heat

How to Lower Your Core Body Temperature in the Heat

Tips for Cold Weather Running

Tips for Running at High Altitude


Injury Prevention

12 Tips to Prevent Running Injuries while Increasing Mileage

How to Warm Up Like an Elite Runner

6 Strengthening Exercises for Runners

10 Hip and Glute Strengthening Exercises: Video

Basic Injury Prevention Tips for Runners

Running in the Right Shoes

When to Buy Running Shoes and How to Make them Last

Choosing the Right Running Surfaces to Prevent Injury

Sports Massage for Runners

Yoga for Runners

Trying Acupuncture for the First Time

How to Treat Plantar Faciitis


Running, Triathlons & Relationships

How to Stay Married to a Marathon Runner

Running as a Couple When You Run Different Paces

Running & Relationships

5 Ways Marriage is Like a Marathon

How to Keep or Salvage Relationships while Training for Triathlons

Why Running a Marathon is Like Dating an Unstable Boyfriend

How to Plan the Perfect Running Date

How to Plan a Running Bachelorette Party

How to Be the World’s Best Spectator

The 10 Commandments of Spectating


Relay Races

26 Tips for a Long Distance Relay Race

Relay Race Packing List


Training/Running While Traveling

5 Tips for Running While Traveling

How to Turn Your Next Half or Full Marathon into a Racecation

Racecation Tips for Kauai and Maui

Racecation Itinerary for Washington, D.C.

Racecation Itinerary for Sedona, Arizona

Don’t Let Travel Unravel Your Training

Best Places to Run in Tucson

5 Best Places to Run in Atlanta

Best Places to Run in Gulf Shores and Orange Beach, Alabama


Triathlon Tips

Transitioning to Triathlon: What Every Runner Needs to Know

Triathlon Race Day Packing Checklist

Transition Tips to Become a Faster Triathlete

Mastering Open Water Swims

How to Get Faster on the Bike

The Ugly Truth about Cycling: Saddle Sores

Dirty Little Triathlon Secrets: Waxing 101

You Know You’re a Triathlete When …



No-Bake Chocolate Chip Oatmeal Balls

Chicken Sausage, Sweet Potato and White Bean Soup

Buffalo Cauliflower

Avocado Scramble Toast: The Perfect Breakfast for Runners

Carrot Cake Muffins for Runners

The World’s Best Pumpkin Bread

Festive Fall Pork Tenderloin with Butternut Squash Puree and Lemon-Garlic Roasted Broccoli

10 Best Foods for Runners & Run Happy Recipes

Honey and Fruit Protein Bars

Paleo Banana Muffins

Slow Cooker Fiesta Shredded Chicken over Pineapple Brown Rice

Rockin Recipes for Runners

Chickpea and California Avocad-Oh-So-Good Spread

Post-Workout Protein Smoothies

No-Bake Oatmeal Banana “Cookies”

Springtime Smoothie for Runners


Running Playlists

Marathon Playlist & 26 Inspiring Song Lyrics

Race Day Playlist

Half Marathon Race Day Playlist

Winter Running Playlist

Summer Running Playlist

Summer Running Playlist 2

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