Team RunRun

Easy running does more than build endurance, it helps your muscles use oxygen more efficiently, increases mitochondrial capacity, and teaches your body to rely more effectively on fat for fuel. That metabolic flexibility can help preserve precious glycogen and keep you stronger when the miles start adding up.

Learn more about Coach Dan Lyne on Team RunRun: https://teamrunrun.com/coach/dan-lyne-portland-running-coach/

Hill sprints are a powerful way to build speed and strength, especially for 5K and middle-distance runners but because they’re performed at 90–95% effort, a little goes a long way. Keep them fast, controlled, and typically limited to once per week so you can get the benefits without overdoing the intensity.

Learn more about Coach Greg Panther: https://teamrunrun.com/coach/greg-panther-everett-running-coach/

Big running goals can feel overwhelming, but the key is breaking them down into smaller actions you can actually control. Focus on consistent process goals throughout training and you’ll build both the fitness and confidence needed to chase that bigger outcome.

Check out Coach Codi Januszkiewicz on Team RunRun ➡️ https://teamrunrun.com/coach/codi-januszkiewicz-bethlehem-running-coach/

Training for a trail race when you live somewhere flat? Get creative and seek out trails whenever you can even if that means occasionally travelling outside your area. Building experience on technical terrain, roots, rocks and uneven surfaces can go a long way toward preparing you for what race day actually demands.

Not sure if you’re running at the right effort? Try the talk test: easy running should allow full conversation, tempo means a few sentences at a time, and hard intervals might only leave room for a word or two.

Your breathing can be one of the simplest tools for making sure your effort matches the purpose of the workout.

Stop forcing your body to recover on a calendar that doesn’t match your life. If you’re balancing work, family, and training, stretching your long runs to every 10–12 days can leave you fresher, healthier, and running better over the long haul.

Team RunRun Coach walks you through one of his favorite mobility drills: the Spider Lunge. This full-body movement helps improve hip mobility, hamstring flexibility, thoracic spine rotation, and overall movement quality in a single sequence.

If you’re looking for a simple mobility routine to help you move better, loosen up tight hips, and improve your running mechanics, the Spider Lunge is a great place to start.

runningtips

Team RunRun Coach demonstrates his daily Cat-Cow Mobility Flow. A simple sequence designed to improve hip mobility, spinal movement, thoracic rotation, and breathing mechanics in just a few minutes.

If you’re looking for a quick way to move better, reduce stiffness, and prepare your body for training, this is a great mobility flow to add to your routine.

runningtips

Training for a hot ultra doesn’t mean every run needs to become a sufferfest in extreme heat. Protect the quality of your workouts, then use tools like sauna exposure to help your body adapt for race day conditions.