Training

Jamie shares his insider tips ahead of his 15th marathon.

With these tips in mind, you'll be ready to run your best marathon yet!

The half marathon is a special distance for many reasons.

With these tips, you can trust that you’re in good hands and that we’re here to get you to the finish line.

Whether you're running your very first marathon or struggling to push through your pre-marathon nerves— these training tips will help you be successful come race day.

All runners, especially new runners, can benefit from heart rate training to learn how to assess and control the intensity of a run.

The treadmill is only as monotonous as you let it be. Learn how you can make it more enjoyable.

Running in the winter can be challenging enough. Here’s how to prevent the pain, cough and wheezing that often comes with it.

Take a look at how sleep can increase your productivity as a runner and make you stronger and faster.

Just because you can’t run doesn’t mean you have to be completely sedentary (unless your doctor or physical therapist tells you to, of course).

What exactly does VO2 max mean and how can you boost your VO2 max? 

Even five minutes can make a big difference in your running performance and recovery.

Once you master how to run in the cold, you can enjoy those picture-perfect snowy runs!

Some runners only need one pair of shoes–while others may need two or even three pairs. What determines it?

Travel trips to help you strike the right balance of enjoying your vacation without compromising your fitness.

Did you know there are over 30 activities you can log using the Runkeeper app? This method comes in handy when you want to log your cross-training activities.

So you've just run a race. Congratulations. Now what? Exactly what to do to get the most of out your post-race experience.

Even the most dedicated runners miss a training run here and there. Here's what to do and how you can update your training plan to stay on course.

Running a marathon is no small feat, and proper training and preparation are vital. Most runners realize that a good training program includes running-specific workouts to improve your endurance, speed, and strength. But once the running shoes are off, what else can you do to prepare? The answer: fuel. This is the most commonly overlooked […]

Is it possible to use a treadmill for a majority of your mileage and still achieve the desired effects on race day? While this debate can be polarizing among runners, in my experience, the treadmill can indeed be a useful tool in achieving success. I remember when I trained for my last marathon I probably […]

In my experience, people feel one of two ways about the treadmill: They like it, or they hate it. As a runner, I have no objection to running on a treadmill—and over the years I’ve built up a case about why people should give them a try! Read more: How to Get the Most Out […]

Regardless of the fact that you signed up for a race, you’re still a human being, with a schedule, conflicts, commitments, and limited energy. Even the fittest, most dedicated runners sometimes have to skip a training run or fit it in at another time. Which is to say: It’s okay, it happens.  In the event […]

Training for a race is challenging even when your schedule is wide open. Tips to help you manage your schedule so you can prepare for your race.

Running is simple, but not quite as simple as going out and running at the same effort every single day. In order to get faster and prevent injury, you want to vary the effort of your runs. Some runs will be a low-intensity, others a moderate/moderately-hard intensity, and a few at a high intensity. But […]

Ways to determine if you are ready to run a marathon. Questions to ask yourself before signing up to run a marathon.

You most likely you have some questions about how to train for a 10K and how to run a 10K race to your best. We've got answers!

Core strength helps you maintain good posture, and reduce the pains that result from poor posture over a long distance.

A recovery run is important as it prevents injury and helps you improve your pace.

Sometimes you have to slow down to speed up.

Speed can be a difficult thing to improve but there are a few ways you can address it.

You don’t have to give up your running goals as soon as the temperatures start to rise—these tips will you run safely during the hot summer days and months.

People at every level go through running plateaus but there is always something new you can try to escape them and get better.

Whether you are looking to increase your speed or finish your first race, these tips will help you run your best 5K race yet.

Speed workouts are a staple in many training plans – and for a good reason. Whether you are training for a fast 5K or want to complete a marathon, speed work is essential for becoming a faster and stronger runner. Let’s delve into the benefits of speedwork for runners and how to do speedwork! Speed […]

Since 1973 the 7-mile Falmouth Road Race has been drawing runners to its scenic seaside course. Whether it’s your first or 41st time running Falmouth, our ASICS Running Coaches have created training plans to help you PR and get to the race in peak form. Choose from one of three ASICS Falmouth Road Race training […]

Conversation hearts have been a Valentine’s Day staple since they first came out in 1901. At one point over 8 billion chalky, sugary treats with sweet messages were manufactured each year. Yes, you read that right— 8 billion. If those conversation hearts were made for just runners, here are 30 things they might say… Happy […]

Fitting in running on a busy schedule requires a little creativity and a lot of commitment, but it is possible.

How to train so that you can handle whatever race day throws your way. 

For many runners, the 10K run is the natural next step after the 5K. With these training and race day tips in mind, you are ready to run your best 10K!

Four ways to get trail-ready on your usual road.

Overtraining can be turned around with a reset and being more cautious in the future. So what does that caution look like? We break it down.

At some point ever runner wonders: how much should I run? How many miles, minutes or days per week is right?

If you’re aiming to hit a time goal (or want to suffer as little as possible during the race) it’s best to incorporate elements of challenging new terrain or climate during training.

Here’s a secret—the treadmill can actually help your outdoor runs.

One of the biggest mistakes runners make when training for long distances for the first time is doing their easy and long runs too fast.

Tips on how to fit running into your busy schedule. Remember something is better than nothing.

Every runner is different, so make sure to always listen to your body first. Get a training plan, take your time, and meet your race day with confidence! 

As a runner becomes more serious, one of the things they will often look into is using a training plan. While training plans can range from very generic to extremely specific if a private coach is hired, there are some factors they should all offer. Structure Training plans should provide a structure based on physiological […]

In August 2014 I had a problem. My 5K times were slowly getting worse and I was struggling to make it through a race without stopping and walking. I felt like something was wrong. I was running races in 30 or 31 minutes when in that year my best race ever was a 28:54. To […]

You can adapt this run based on your race course: if you know the course will be hilly, run this workout on hills. If you are running a flat and fast race, do this workout on flat terrain.

Runkeeper training plans consider your goal time, race distance, and date to create a plan to help you reach the finish line feeling strong.

In running, there are no magic workouts to get faster. Oftentimes, even, the most effective workouts are the simplest on paper. There is nothing magic about running 8 minutes compared to 7 or 9 minutes. However, 8 minutes of hard running is long enough to improve your speed and train your mental strength for running […]

Running a workout at a variety of paces makes any run fly by — especially a 30 minute workout. Rather than running interval after interval, this workout gives you a combination of a long intervals at a moderately hard effort and very short intervals at a hard effort to keep your body working hard the […]

A tempo run is done at approximately the pace you would run an hour-long race, which for most runners falls somewhere between 10K and half marathon pace. Tempo runs help train you to hold a faster pace for longer, just like you will in a 10K or half marathon race. However, the basic 3-mile tempo […]

We’re continuing our weekly workout series with another endurance workout that will help you work on establishing a good pace for longer distances and races. Short intervals will develop your speed, but if you want to improve your endurance, increase the duration of your intervals and slow them down a bit. Two-mile repeats will build […]

We’re continuing our weekly workout series with a fartlek run that will help you prepare for longer distances like a 10K or half marathon. Short and fast fartlek runs are ideal for preparing for the fast-from-start-to-finish 5K. However, in order to venture into the territory of 10K and half marathon training, you will benefit from […]

Another speed endurance workout to help you prepare for your next 5K—200 meter repeats!

Great Runs is the ultimate guide to the best places to go running in the world’s major cities and destinations. We’re pleased to share this content through a partnership with Runkeeper. When you hear ‘Bay Area’, you think of San Francisco’s running highlights – Crissy Field, the Golden Gate Bridge, Marin County. But the Bay […]

To make the tempo run more specific to the demands of the 5K, this workout puts a twist on the traditional 3-mile tempo to help you increase your ability to sustain a harder race pace for a longer amount of time.

We’re continuing our weekly workout series with an interval workout that is all about building endurance and helping you run at a more challenging pace for longer. If you ask many runners, they will say that the tempo workout run — a moderately hard, continuous run — is more intimidating than an interval workout. Tempo […]

This fun workout will total 4 miles, but you will only need to run hard for 1.5 miles. Make those 1.5 miles count!

Remember, getting faster is a personal goal. It doesn't matter if you improve by two minutes or 10 seconds, every little bit counts!

We’re continuing our weekly workout series by taking you to a place that many runners love for their speed work: the track! Running on a track can be a great tool for running faster. You have an area free from car traffic, so you don’t need to stop or slow down in the middle of […]

Over the past couple of weeks I’ve introduced some strength and stretching exercises to help balance out some of the body’s largest muscle groups like the glutes, hamstrings, and quads. While it’s important to pay attention to what is going on with these larger muscles we don’t want to forget about smaller muscles and tendons […]

Kick Those Glutes Into Gear (And Stretch Those Hip Flexors) There’s no way around it — injuries are the worst. As a trainer, I hear the same story over and over again: one day you’re training for a race and everything is going well and next thing you know, injury strikes! So why do we […]

If you’re getting ready to run your first long distance race, there are a few things you should know. Maybe you’re a pro and already prepped, but for my first half marathon, I hadn’t run a registered 5K, 10K or 15K in over five years! True story. So if you’re a newbie (like we all […]

Ever find yourself questioning who you are as a runner? The solution to your fitness identity crisis may just lie in the stars. Aries: The runner always trying new routes March 21-April 19 Adventurous and independent, the Aries runner will always take the path less traveled. Taurus: The loyal running buddy April 20-May 20 Warmhearted and reliable, […]

Running a PR (personal record) in the 5K scares me more than any half marathon or marathon that I have ever trained for. Why? Because it happens in the blink of an eye! When you’re running a 5K with the intention of crushing a PR, there’s no wiggle room for a quick water break or […]

I remember the day before my first half marathon in 2012 vividly. I wanted to throw up, eat everything, and cry, all at the same time. So naturally, I turned to Google to ask the age-old question, “How the (insert expletive here) do you run a half marathon?” So I tumbled down a rabbit hole similar […]

I didn’t take up running until I was in my late 20s, and my first run was literally just an outlet to release emotion. I’d gone through a breakup and was suffering. One day, overwhelmed by frustration, I tore out the door and ran around the block—no shoes, no preparation. But as I found myself […]

We all have those few songs we stick towards the end of our running playlists for when we know we’ll be in dire need of a boost. Everyone’s got their personal preferences — whether it’s a good EDM song for you or an 80’s power ballad for your mom — but we wanted to get a more macro picture. […]

The New York City Marathon is just under a month away, and if you’re one of the ones lucky enough to be registered for it, chances are you have that big 20 mile training run scheduled soon! Of course, planning that run is no easy feat, so we’ve gathered some great long routes from all around New York City, created […]

You’ve heard it said: cross-training can sometimes be as important as running itself. Cross-training allows for better overall fitness by helping prevent injury and exercising muscles that are neglected during your regular running routine. Take a look at this list of our favorite cross-training activities to add to your workout repertoire! Read more: How cross-training […]

Training for the Boston Marathon? If so, we’re guessing you have that big 20 mile run coming up very soon! And we want finding the perfect route for it to be one less thing you have to worry about, so we’ve rounded up some great long runs from all around Boston, created by our very […]

Guided workouts consist of audio-guided training plans and single workouts designed to give you the motivation, encouragement, and guidance you need to train for a race or start and stick with a running routine.