Author: Coach Nathan

Aerobic base training

Aerobic base training, also known as base building or base mileage, is a fundamental phase of training in running. It focuses on developing and strengthening the aerobic energy system, which primarily utilizes oxygen to generate energy for sustained exercise. During aerobic base training, the emphasis is placed on building endurance, improving cardiovascular fitness, and increasing … Continue reading Aerobic base training →

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Running the Umstead 100 Mile Endurance Run, 100 miler #3.

"Don't Think Too Far Ahead, Stay Where Your Feet Are." "This is Fine. I am Fine. Everything is Fine" "Don't Think Anything, Just Do, Like a Robot" These are the quotes I kept switching and repeating almost the entire race. And these reflect my strategy towards this race. All right, let us jump in. Disclaimer: … Continue reading Running the Umstead 100 Mile Endurance Run, 100 miler #3. →

Balance and Stability Exercise for Runners

Runners tend to focus on building strength, endurance, and flexibility, often forgetting--until we're about to take a tumble--that running also demands balance. Balance exercises for runners are huge. It may not seem like it while you are doing it, but running is essentially hopping on one leg over and over again--but a little more gracefully. … Continue reading Balance and Stability Exercise for Runners →

Race Week and Race Day Preparation Tips for Distance Runners

If this is your first marathon, you’re probably feeling excited, nervous, and a little apprehensive. If you’ve run the distance before, you’re probably feeling excited, nervous, and a little apprehensive. The marathon does that to you – beginners and seasoned pros alike. Lots of thoughts run through your head as we approach the marathon day. Don’t … Continue reading Race Week and Race Day Preparation Tips for Distance Runners →

What is that VO2 Max Estimate number on my watch mean to me?

if you are someone who wear an Apple or Samsung galaxy watch or some type of Garmins with wrist based heart rate monitors built-in, you may have seen this number showing up on the screen after a training, VO2 Max. You can also see this number for over the period of time on your activity … Continue reading What is that VO2 Max Estimate number on my watch mean to me? →

Recommendations for running gear, fuel, electrolytes and other accessories (Updated 2023)

When it comes to running, it can get as minimal as possible or as bigger as possible in terms of things that we buy. Let us see some of the basic things that most runners buy and see some brands to avoid confusion. I put together this list based on what I have bought and … Continue reading Recommendations for running gear, fuel, electrolytes and other accessories (Updated 2023) →