This page is a collection of running education, tips, and tools I use, and use with the athletes I coach. Whether you're training on your own or following a plan, these resources are designed to help you run more efficiently, recover better, and stay consistent.
What you eat on race day can make or break your performance.
The goal is simple: start fueled, stay fueled, and avoid surprises.
Don’t try anything new on race day
Prioritize easy-to-digest carbohydrates
Keep fiber and heavy fats low before racing
Practice your fueling strategy in training long runs
For longer races (half marathon and beyond), fueling during the race is essential—not optional.
For half marathon and marathon races, I keep my fueling simple and consistent:
Precision Hydration 1500 – taken about every 60-90 minutes for sodium and fluid balance
Precision Fuel Flow Gel (30g carbs) – roughly every 20-30 minutes (about 60-90g carbs/hour total)
SaltStick FastChews – 2 chews every 30 minutes for additional electrolytes
The key isn’t the exact products—it’s the consistency: steady carbohydrates, steady fluids, and a plan you’ve practiced in training.
Hydration is not just about drinking water—it's about maintaining the right balance of fluids and electrolytes to support performance and recovery.
Every runner's hydration needs are different and can vary based on factors such as temperature, humidity, sweat rate, pace, and run duration.
Hydrate consistently throughout the day, not just before a run
Practice your hydration strategy during training, not on race day
Longer runs and races often require both fluids and electrolytes
Hotter conditions typically increase fluid and sodium needs
Pay attention to thirst, performance, and recovery to help guide your hydration strategy
When you sweat, you lose both fluids and electrolytes—especially sodium. Replacing sodium during longer efforts can help support hydration, performance, and muscle function.
Over the years, I've had positive experiences using a variety of hydration and electrolyte products, including:
SaltStick
Precision Fuel & Hydration
LMNT
Skratch Labs
Each athlete's needs are different, and finding the right hydration strategy often takes some experimentation during training. The best hydration plan is the one that works consistently for you and has been tested well before race day.
For runs lasting:
Less than 60 minutes: Water is often sufficient.
60–90 minutes: Consider fluids with electrolytes, especially in warm conditions.
90+ minutes: A combination of fluids, electrolytes, and carbohydrates is typically recommended.
Remember: hydration is highly individual. What works for one runner may not work for another, which is why I encourage athletes to use training as an opportunity to practice and refine their strategy before race day.
Strength training is one of the most overlooked tools for improving performance, preventing injury, and supporting long-term development as a runner. While running is the primary driver of improvement, strength training helps build a stronger, more resilient body that can handle the demands of consistent training.
Improves running economy
Builds durability under fatigue
Reduces injury risk
Supports better late-race form
Increases force production and power
Helps maintain muscle mass and strength throughout training cycles
Many runners focus solely on logging miles, but adding strength training can help you stay healthier, recover more effectively, and continue progressing over time.
Single-Leg Strength: Lunges, split squats, step-ups, and single-leg deadlifts help improve balance, stability, and running-specific strength.
Posterior Chain: Strong glutes and hamstrings are essential for efficient running mechanics and injury prevention.
Core Stability: A strong core helps maintain posture and transfer force efficiently throughout your stride.
Calf and Ankle Strength: The calves and lower legs absorb a tremendous amount of force while running and play a critical role in propulsion and injury prevention.
For most runners, 2 strength sessions per week is enough to see meaningful benefits without negatively impacting running performance. Focus on quality movement, consistency, and exercises that complement your training rather than leaving you excessively fatigued.
Remember: strength training should support your running, not compete with it. The goal isn't to become a powerlifter—it's to become a stronger, more durable runner.
You don't improve from training—you improve from recovering from training. Training creates stress on the body, while recovery allows your body to adapt, rebuild, and become stronger. Without adequate recovery, even the best training plan can lead to fatigue, stagnation, or injury.
Easy Days Should Actually Be Easy
Easy runs play an important role in promoting recovery while maintaining aerobic fitness. Running too hard on recovery days can limit your ability to perform quality workouts and increase your risk of overtraining.
Sleep Is Your Most Important Recovery Tool
Sleep is where the majority of physical recovery takes place. Aim for 7–9 hours of quality sleep each night whenever possible. Consistent sleep habits can improve performance, recovery, mood, and overall health.
Fueling After Workouts Speeds Up Adaptation
Refueling after training helps replenish glycogen stores, supports muscle repair, and prepares your body for the next session. Prioritize carbohydrates and protein after harder workouts and long runs.
Light Movement Can Help Recovery
Activities such as walking, easy cycling, mobility work, or light stretching can increase blood flow and help reduce feelings of stiffness without adding significant training stress.
Listen to Your Body
Not every run will feel great, and some fatigue is normal during training. However, persistent soreness, unusual fatigue, declining performance, or lack of motivation may be signs that your body needs additional recovery.
Stay hydrated throughout the day
Maintain consistent nutrition habits
Incorporate mobility work when needed
Manage life stress outside of training
Take recovery days seriously
Don't be afraid to adjust training when necessary
Recovery is not a sign of weakness—it's a critical part of the training process. The runners who improve the most over time are often the ones who balance hard work with smart recovery.
Ignoring recovery is one of the fastest ways runners plateau, become chronically fatigued, or end up injured. Consistency is built not only through training hard, but also through recovering well enough to keep training week after week.
The right shoe depends on your mechanics, training load, goals, and personal preferences—not simply what's popular or what works for someone else.
Over the years, my experience working in run specialty has shown me how much proper shoe selection can impact comfort, injury prevention, recovery, and performance. While there is no single "best" running shoe, understanding the different categories of shoes can help you choose the right tool for the job.
Comfort is the most important factor
Rotate shoes when possible
Match shoes to the purpose of the run
Replace shoes before they become overly worn
Remember that shoe preferences are highly individual
Daily trainers are the workhorses of most training programs. They are designed for easy runs, recovery runs, and everyday mileage.
Best for: Easy runs, Recovery runs, General mileage. Typical lifespan: 300-500 miles
My current favorite daily trainer is the Altra Experience Flow 3. It offers a smooth ride, comfortable cushioning, and works well for the majority of my easy and everyday miles.
When I want additional cushioning and comfort underfoot, I often reach for the ASICS Gel-Nimbus 28.
Super trainers combine high levels of cushioning with responsive foams and, in many cases, a plate or rocker geometry. These shoes can help reduce leg fatigue while still feeling efficient.
Best for: Long runs, Moderate workouts, Higher mileage weeks, Recovery-focused training. Typical lifespan: 300-500+ miles
When my goal is maximizing recovery and saving my legs between harder sessions, I frequently use the ASICS Superblast 3.
If I want a shoe with a little more pop and responsiveness without being overly aggressive, I'll often choose the New Balance FuelCell SuperComp Trainer v3.
Super shoes feature advanced foams and carbon-fiber plates designed to maximize efficiency and performance during faster workouts and racing.
These shoes can be valuable training tools, but they are generally best reserved for key workouts and race days.
Best for: Mile / 5k workouts, Threshold workouts, Half marathon pace workouts, Marathon pace workouts, Racing. Typical lifespan: Approximately 150-300 miles depending on the shoe and runner
My preferred options include:
New Balance FuelCell SuperComp Pacer v2
New Balance FuelCell SuperComp Elite v5
ASICS MetaSpeed Sky Paris & Tokyo
For runners training consistently, a simple shoe rotation can be beneficial:
A shoe rotation can help distribute stress differently across the body, improve shoe longevity, and ensure you always have the right tool for the session.
The best shoe is ultimately the one that allows you to train consistently, comfortably, and injury-free. Don't be afraid to experiment, but remember that comfort and confidence matter more than trends or marketing claims.
Most runners run their easy days too hard, which limits recovery and slows long-term progress. Easy runs should feel comfortable and conversational, allowing you to recover while continuing to build aerobic fitness.
Missing a perfect workout matters less than staying consistent week after week. Long-term progress comes from stringing together months and years of solid training.
Mileage, intensity, and frequency should build gradually over time. Trying to do too much too soon is one of the quickest ways to end up injured or burned out.
Long runs are designed to build aerobic endurance and prepare your body for race day. Most long runs should leave you feeling challenged but not completely depleted.
Don't judge your fitness based on a single workout or race. Progress is built through consistent training over time.
Learning when to push and when to back off is an important skill for every runner. Small adjustments today can help prevent bigger setbacks later.
These resources give you a strong foundation, but every runner responds differently to training.
If you want a fully personalized plan, structured workouts, and ongoing coaching support, check out my:
1:1 Coaching Programs