Running

Obsessive Lactate Measurement Is NOT The Reason Norwegian Endurance Athletes Are Winning

By Matt Fitzgerald / June 20, 2023 / 0 Comments

There’s a phenomenon that armchair psychologists refer to as shiny object syndrome. You won’t find it mentioned in the Diagnostic and Statistical Manual of Mental Disorders (at least I hope you won’t), but its existence is widely acknowledged among lay observers of human nature. According to a Wikipedia writeup, “Shiny object syndrome is the situation […]

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I Ran Today. Pray for Me.

By Matt Fitzgerald / February 14, 2023 / 0 Comments

The last time I tried to run it did not go well. It was May 2021, four months after I stopped running in the hope that doing so would heal me from long covid. Alas, my symptoms showed no improvement in that time, but neither did they worsen, so I decided to try to ease […]

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How to Build Self-Trust As an Athlete (and Why It’s Important)

By Matt Fitzgerald / January 12, 2023 / 0 Comments

I coach a runner who wants to break 1:30:00 in the half marathon. We’d been working together for about two and a half months when she took her first crack at it. I was 95 percent confident that Jody (not her real name) was fit enough to run under 1:31:00, but only 10 percent confident […]

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Disordered Eating Will NOT Make You a Better Runner!

By Matt Fitzgerald / January 10, 2023 / 0 Comments

I finally got around to reading Chrissie Wellington’s autobiography, A Life Without Limits. Of particular interest to me was how Chrissie wrote about her struggles with eating disorders as an adolescent and young adult. Here’s a passage concerning her first bout with bulimia: “Soon you lose sight of the original object of the exercise—to achieve […]

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A High-Mileage Manifesto

By Matt Fitzgerald / December 21, 2022 / 0 Comments

You’ve probably heard of the book 80/20 Running, perhaps even read it. But did you know that the original working title of this book was A High-Mileage Manifesto? I started writing it in 2013, a time when HIIT mania was in full bloom, CrossFit Endurance was making waves, and Run Less, Run Faster was the […]

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Coaching the Exception

By Matt Fitzgerald / December 15, 2022 / 0 Comments

Agnes Mansaray arrived on the UNLV campus in September 2018 as a highly touted transfer from Iowa Central Community College, where she had been a dominant force in cross country and track. First-year UNLV coach Angelina Ramos quickly saw why. A native of Sierra Leone, Agnes crushed every workout Ramos threw at her, bolstering the […]

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Meet Me in Flagstaff

By Matt Fitzgerald / December 6, 2022 / 0 Comments

My wife and I are in the process of relocating from Oakdale, California, to Flagstaff, Arizona. All moves are momentous—we should know, having executed no fewer than 12 of them in our first 11 years together—but this one feels especially so. Nataki and I have lived in Oakdale off and on (but mostly on) since […]

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The Other Pacing

By Matt Fitzgerald / October 12, 2022 / 0 Comments

“Life is full of little ironies,” he said. This wry observation was spoken by my father during a recent phone conversation between us. He’d called me to inquire about my health and to ask how my newly released book ON PACE: Discover How to Run Every Race at Your Real Limit was doing so far. […]

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How Conservative Pacing Can also Be Aggressive Pacing

By Matt Fitzgerald / October 3, 2022 / 0 Comments

On June 6, 2021, Sifan Hassan of The Netherlands smashed the women’s 10,000-meter world record in the Dutch town of Hengelo, besting Ethiopian Almaz Ayana’s mark of 29:17.45 by more than 10 seconds. Two days later, the Ethiopian Olympic Trials Women’s 10,000m was held on the same track. Nobody expected the record to go down […]

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The Results of the 80/20 Endurance Pacing Challenge Are In!

By Matt Fitzgerald / September 20, 2022 / 0 Comments

A few weeks ago, I invited readers of this blog to participate in what I chose to call the 80/20 Endurance Pacing Challenge. Here are the instructions I gave: First, determine your average pace per mile or per kilometer in your last half marathon. Next, go for a run. After warming up, run one mile or […]

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How to Pace the Boston Marathon

By Matt Fitzgerald / September 6, 2022 / 0 Comments

In a recent post of mine—one that, like a number of my recent posts to this blog, dealt with the subject of pacing in running—I concluded with the following observation: “A masterful pacing performance like Scott Fauble’s 2:08:52 finish at this year’s Boston Marathon, which he achieved with dead-even 1:04:26 first- and second-half splits, are […]

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Try the 80/20 Endurance Pacing Challenge!

By Matt Fitzgerald / August 30, 2022 / 0 Comments

Think about the last race you completed. Could you have gone any faster than you did? It’s a very simple question, yet a difficult one to answer in many cases. If you committed a major error in execution, such as running an entire track race in lane three, then it’s easy to answer in the […]

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Why I Wrote an Entire Book on Run Pacing (and Why You Should Read It!)

By Matt Fitzgerald / August 16, 2022 / 0 Comments

I enjoy seeing any sport performed at an elite level—even golf, which I’ve never played. When I tune into a television broadcast of a professional golf tournament I am amazed by the players’ control of the ball. If a caddie tells a player they’re 185 yards from the flag on their second shot of a […]

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Is Lactate Measurement Essential for Endurance Training Optimization?

By Matt Fitzgerald / July 12, 2022 / 0 Comments

Lactate is having a moment. Our metabolite du jour owes its newfound celebrity largely to the hoopla surrounding the recent success of certain elite Norwegian endurance athletes, most notably triathlete Kristian Blummenfelt, who won the 2020 Tokyo Olympic Men’s Triathlon (held in 2021) and the 2021 Ironman World Championship (held in 2022), and who holds […]

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Book Review: Scientific Training for Endurance Athletes

By Matt Fitzgerald / March 22, 2022 / 0 Comments

When I was a younger man I used to shake my head in pity when reading the writings of endurance sports experts of a certain age. They tended to repeat the same things over and over, evidently because they had nothing new to say. Because they hadn’t learned anything new about their field of expertise […]

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It’s Like Leaping a Ditch: Pacing Demystified

By Matt Fitzgerald / January 3, 2022 / 0 Comments

Pacing is such a familiar part of the sport of running that it’s often taken for granted. Few runners spend much time thinking about pacing. Not coincidentally, most runners also aren’t very good at pacing. The purpose of this article is to explain what pacing is. Having a clear understanding of this vital running skill […]

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New Study Shows How to Taper Better for Your Next Marathon

By Matt Fitzgerald / November 10, 2021 / 0 Comments

The era of big data has arrived in sports science research, and I couldn’t be happier. For a long time I was skeptical about sports science as a source of useful information about how to train effectively as an endurance athlete. The typical study was just too limited in scope and too simplified in comparison […]

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Off-Season Training for 80/20 Athletes

By Matt Fitzgerald / October 18, 2021 / 0 Comments

Here in the northern hemisphere, the off-season is upon us, and athletes like you are figuring out how to train between now and the time you’re ready to start the next race-focused training cycle. For athletes who use 80/20 Endurance plans, this figuring-out process is a matter of deciding which specific plan or plans to […]

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How Intermittent Fasting Can Make You Leaner, Less Fit, and Slower

By Matt Fitzgerald / October 11, 2021 / 0 Comments

Have you ever tried intermittent fasting, or considered trying it, as a way to improve your endurance performance? Then you’ll be interested in a new study that just came out of UC Davis. Led by nutritionist Ashley Tovar, it aimed to determine the effects of a 16/8 “time-restrictive feeding” (i.e., intermittent fasting) program on body […]

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Please, Don’t Beat Yesterday

By David Warden / September 4, 2021 / 0 Comments

I ran 20 miles the day before my first marathon. At 17, I didn’t know any better. Whether by choice or chance I had no running mentor, no athletic background, and this was long before the internet. I intuited (correctly) that the best method to prepare for a marathon was to work slowly towards a […]

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training to run doubles

You Don’t Have to Be an Elite Runner to Run Doubles!

By Matt Fitzgerald / June 6, 2021 / 0 Comments

As a runner first and a triathlete second, I am attuned to the differences between the two sports. One difference is that many recreational triathletes think nothing of working out twice a day, whereas very few recreational runners engage in this practice. There is an obvious reason for this difference: Triathletes have three separate disciplines […]

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Sonoran Distance Project

78 Days to Chicago

By Matt Fitzgerald / May 30, 2021 / 0 Comments

If you read my book Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age and found yourself wondering what happened on the days not included in the journal-style narrative, here’s your answer! Sort of. What follows is a chapter I wrote for inclusion in the book […]

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safety measures to avoid killing your fellow athletes accidentally

How to Not Accidentally Kill Your Fellow Athletes

By Matt Fitzgerald / May 2, 2021 / 0 Comments

On September 21, 2015, Cameron Bean was struck and killed by a passing car while running in Blowing Rock, North Carolina. He was 28 years old. I’d met Cam four years earlier while visiting the ZAP Fitness (now ZAP Endurance) compound for a writing assignment. A dead ringer for Conan O’Brien, Cam was a likeable […]

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Starting over with running

Guidelines for Starting Over with Running

By Matt Fitzgerald / March 21, 2021 / 0 Comments

I’ve never seen more runners starting over than I have within the last year. Many, like me, have had to start over after a bout of Coronavirus. Others have had to do so after race cancellations robbed them of motivation. Even outside of pandemic years, though, starting over is a common phenomenon in running. More […]

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David Krakauer

May the Smartest Runner Win

By Matt Fitzgerald / January 16, 2021 / 0 Comments

A few years ago, New York Times writer Gretchen Reynolds penned an interesting article titled “Running as the Thinking Person’s Sport.” It focused on a then-recent study by neuroscientists at the University of Arizona in which it was shown that high-level distance runners had significantly higher levels of connectivity in certain parts of the brain […]

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exciting news for run plans this 2021

All-New 2021 Edition Run Plans Now Available

By David Warden / December 28, 2020 / 0 Comments

Including new Ultra Marathon 50 Kilometer Plans We are supremely excited to announce that a full slate of all-new 80/20 Running 2021 Edition training plans are now available. And when we say “all-new” we mean all-new. These run plans aren’t merely tweaked versions of our existing plans. We rebuilt them from the ground up with the […]

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what if I was wrong at 80/20 training Philosophy

New Study Strikes Fatal Blow to 80/20 Training Philosophy

By Matt Fitzgerald / December 26, 2020 / 0 Comments

I am often asked if the 80/20 rule of intensity balance applies to athletes who train at very low volumes. It’s a fair question. We know that low-intensity exercise doesn’t do a lot of good in small amounts, whereas high-intensity exercise does. It is plausible therefore that, below a certain volume threshold, doing less than […]

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Ingrid being fit

When You’re Fit, You’re Fit

By Matt Fitzgerald / November 14, 2020 / 0 Comments

On May 5, 2019, Stephanie Bruce won the USATF Half Marathon Championship by 21 seconds with a time of 1:10:43. The following day, she asked her coach, Ben Rosario, for permission to compete in a 5000-meter track race on May 16th. Ben gave her his blessing, and 10 days later Steph set a new personal […]

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athletic development to become fitter

The Difference Between Athletic Development and Getting Fitter

By Matt Fitzgerald / November 1, 2020 / 0 Comments

Last year I was contacted by a very interesting person, we’ll call him Brad, who became a professional skateboarder in his teens, then transitioned to professional snowboarding, and then made a go of qualifying for the PGA Tour (making is as far as the Nationwide Tour), and subsequently started getting into triathlon. Now in his […]

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Thorsten Emig

Why Runners Should “Listen to the Scientists”

By Matt Fitzgerald / October 25, 2020 / 0 Comments

“We can neither deny what science affirms nor affirm what science denies.” I forget who said this, but whoever said it, it’s true. If you’re not so sure about that, it’s likely because you’re misinterpreting the statement as meaning that science is always right about everything. But that’s not at all what it says. What […]

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Paula Radcliffe getting her longer weeks of training

Would Longer “Weeks” Make Your Training More Manageable?

By Matt Fitzgerald / September 28, 2020 / 0 Comments

Originating in ancient Samaria more than 4,000 years ago, the seven-day week has become a standard calendrical feature throughout the world. Most athletes in most sports adhere to this convention as well. I recall noting this during my time with the HOKA Northern Arizona elite professional running team in 2017. Unlike the majority of us, […]

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not caring what others think

As an Athlete, Should You Care What Others Think? (Hint: All One-Word Answers to This Question Are Wrong)

By Matt Fitzgerald / August 3, 2020 / 0 Comments

In March 2017, I gave a talk at Run Flagstaff, a running specialty store located in the city whose name it carries. During the talk, I mentioned an occasion when I got to hang out with 2:19 marathoner Yoko Shibui and her teammates on the Mitsui-Sumitomo women’s professional running team in boulder, Colorado. “Are there […]

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Tommy Rivers Puzey

The Most Interesting Runner in the World

By Matt Fitzgerald / July 20, 2020 / 0 Comments

Following is an unpublished chapter of my book Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age. It features my friend Tommy Rivers Puzey, who a couple of weeks ago sent me a series of alarming voice messages from a hospital ICU in Flagstaff, where he […]

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Caroline Rotich, Me, Ryan Bolton, Patrick Smyth for Creative Goal Setting

Creative Goal Setting

By Matt Fitzgerald / July 19, 2020 / 0 Comments

Recently I received a text message from Matt Chittim, host of the Rambling Runner podcast. In it, he informed me that he is several months away from turning 40 years old and he wants to mark the occasion by pursuing the goal of breaking 40 minutes for 10K. His purpose in texting me was to […]

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Shelby Houlihan discovering process focus

Rediscovering a Process Focus

By Matt Fitzgerald / July 13, 2020 / 0 Comments

There’s a runner I coach, we’ll call him Jeremy, who’s concerned about his weight. It’s not that he’s overweight and worried about developing type 2 diabetes or heart disease. Rather, Jeremy is light and lean but just not quite as light and lean as the elite trail runners whose ranks he aspires to join—and it […]

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Mat Fitzgerald Running in High School

Pressure Is a Double-Edge Sword

By Matt Fitzgerald / July 5, 2020 / 0 Comments

In 2015, economists Daniel Hickman and Neil Metz conducted an interesting study on the effect of pressure on performance in professional golfers. Data from the final hole of PGA tournaments taking place between 2004 and 2012 was analyzed to determine the effect of financial stakes—specifically how much money was riding on draining a putt—on performance. […]

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woman having speed training workout

New Workout: Billat’s Analog Windup

By Matt Fitzgerald / June 29, 2020 / 0 Comments

Like many other endurance athletes, I’m adapting to the COVID-19 era by the seat of my pants, seeking ways to maintain my normal level of enthusiasm for training without races to look forward to and without a playbook. The pattern I seem to have fallen into—which has been working better than I would have imagined—is […]

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Veronique Billat

Book Review: The Science of the Marathon

By Matt Fitzgerald / June 22, 2020 / 0 Comments

I first discovered the work of Veronique Billat in 2002, when I was working on my book The Cutting-Edge Runner. That’s a long time ago, but in retrospect I’m somewhat embarrassed that I hadn’t known about her even earlier, as she was then already well on her way toward titan status in the field of […]

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What’s the Key to Avoiding Injuries? Keep the Ball Rolling.

By Matt Fitzgerald / June 6, 2020 / 0 Comments

Injuries are the bane of the runner’s life. More than any other impediment, they thwart the efforts of runners to build fitness and achieve competitive goals. For this reason, injury risk management is a critical component of the training process. If there is a way to reduce injury risk, you want to know about and, […]

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David going on training for 2019 boston marathon racing

Do It Because You Suck at It: Training and Racing with a Mastery Mindset

By Matt Fitzgerald / May 25, 2020 / 0 Comments

I ran my first Boston Marathon in 2009. Although I came into the race super fit, having just lowered my half-marathon PB, I knew within 12 miles that I was in for yet another long and disappointing day at the 26-mile, 385-yard distance. At 16 miles, I saw my family, who, at great inconvenience to […]

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Running the Dream by Matt Fitzgerald

Free Sample Chapter of Matt Fitzgerald’s New Book Running the Dream

By Matt Fitzgerald / May 4, 2020 / 0 Comments

Here, for your free reading enjoyment, is the first chapter of Matt Fitzgerald’s book Running the Dream: One Summer Living, Training, and Racing with a Team of World-Class Runners Half My Age. If you decide you’d like to read the rest of it, please consider purchasing a copy from your local bookstore. Explore other options […]

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Matt Fitzgerald at the 2020 Atlanta Marathon

To What Extent Is It Possible to “Cram” for a Marathon?

By Matt Fitzgerald / April 27, 2020 / 0 Comments

We’re all familiar with the phenomenon of cramming. You fail to attend any of your American Civilization 101 classes or to do any of the required reading all semester, and then, with one week remaining before the final exam, you hit the books and burn the midnight oil in a heroic effort to catch up […]

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Genzebe Dibaba

Schooling Your Stride

By Matt Fitzgerald / April 17, 2020 / 0 Comments

One of my biggest pet peeves is the phrase “proper running form.” I can’t stand it. Why? Because it implies that there’s only one correct way to run, and nothing could be further from the truth. Even worse, it implies that good running form is defined by how the stride looks, which further implies that […]

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kenyan runner athlete

Now Is the Time for All Runners to Channel Their Inner Kenyan

By Matt Fitzgerald / March 30, 2020 / 0 Comments

Runners are goal-oriented by nature. It goes without saying that the pursuit of goals requires planning and a certain degree of control. It’s difficult to pursue the goal of, say, lowering your half-marathon PB if you don’t have a specific half-marathon event on your calendar and if it’s beyond your power to put one there. […]

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Is “Peaking” Even Real? Or Necessary?

By Matt Fitzgerald / March 23, 2020 / 0 Comments

The concept of peaking in endurance training goes back many decades. It’s essentially the art of timing your next big race to coincide with an ephemeral highpoint in performance capacity that is achieved through careful manipulation of training load and sequencing of training stimuli. A critical belief (or assumption) underlying the practice is that endurance […]

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small energy gel for race fueling

The Carbohydrate Drip Approach to Race Fueling

By Matt Fitzgerald / March 9, 2020 / 0 Comments

The latest edition of the International Journal of Sport Nutrition and Exercise Metabolism features a study that will be of interest to any runner seeking to perfect his or her race fueling practices. Conducted by scientists at the University of Bath and the University of Nottingham, the study compared the performance effects of consuming carbohydrate in small doses at […]

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Matt Fitzgerald running angrily in a marathon

The Joy of Running Angry

By Matt Fitzgerald / March 2, 2020 / 0 Comments

I’ve finally gotten around to reading Graem Sims’s excellent biography of Percy Cerutty, Why Die? One of the things I like about it is how liberally it quotes from Cerutty’s writings, which are of mixed, yet surprisingly high, quality. I’ve highlighted a number of passages, including this gem: “To race superlatively I hold that one has to […]

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Why the Only Running Fitness Test I Really Trust Is a 5K Race

By Matt Fitzgerald / February 24, 2020 / 0 Comments

A study just published in the International Journal of Sports Physiology caught my attention, and I’d like to tell you about it. Conducted by researchers at the University of Worcester, it compared performance, pacing strategy, perceived exertion, and affect in a 10K solo time trial and a 10K race in a group of 14 male runners. Half of […]

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On the Importance of Starting Endurance Races with a Full Emotional Fuel Tank: My Black Canyon 100K Postmortem

By Matt Fitzgerald / February 17, 2020 / 0 Comments

During my flight from Oakland to Phoenix last Friday, a mantra for the following day’s Black Canyon 100K trail run came to me: Stay positive. I realized instantly that it was the perfect choice for the occasion because it made me feel more relaxed about the looming challenge.  I don’t really get anxious before big races […]

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long run transition training

At What Point Do Long Runs Transition from Training to Punishment?

By Matt Fitzgerald / February 3, 2020 / 0 Comments

Rob Krar competes in—and often wins—100-mile ultramarathons. When training for these events, he never runs farther than 35 miles. From a purely mathematical standpoint, a 35-mile training run might seem like inadequate preparation for a 100-mile race. But there’s a reason Rob and other champion ultrarunners cap their training distance at or near 35 miles: […]

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My Take on the Carbon-Plated Running Shoe Controversy

By Matt Fitzgerald / January 27, 2020 / 0 Comments

Last week a package was delivered to my front door. Inside it was a shoebox, and inside the shoebox was a pair of snazzy pink running shoes in size 11.5. Yes, they were Nike Vaporfly Next%’s, the footwear at the center of a raging controversy about what runners should and shouldn’t be allowed to wear […]

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Train Like a Pro in 2020!

By Matt Fitzgerald / October 29, 2019 / 0 Comments

In 1997, when I was a struggling young poet (don’t laugh) in San Francisco, I wrote a letter to Dave Eggers, who was then merely a local literary celebrity whose reputation rested on his work as founder and editor of MIGHT magazine and not yet the international literary star he became three years later with […]

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group of triathlete running on a treadmill

Don’t Trust Your Treadmill

By Matt Fitzgerald / October 8, 2019 / 0 Comments

“Running” Indoors One of the more persistent myths in running is the idea that running on a treadmill is “easier” than running overground. Here’s a typical formulation of the myth, which I found on the website of the Houston Chronicle:  Running on a level road or trail is not the same as running on a […]

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athlete getting injured while running

A Novel Approach to “Training Through” Running Injuries

By Matt Fitzgerald / September 30, 2019 / 0 Comments

The August 2009 issue of Triathlete Magazine featured an article titled “The end of Running Injuries.” Written by yours truly, the piece introduced readers to the Alter-G antigravity treadmill, which, I claimed, “has the potential to completely eliminate traditional injury setbacks from the life of any runner (or triathlete) who has access to a machine.” This […]

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The Art of the Marathon-as-Workout

By Matt Fitzgerald / August 5, 2019 / 0 Comments

If you’re a relatively inexperienced runner, or a back-of-the-pack runner, stop reading now. This one’s not for you. Unless you’re just curious—then go ahead and keep reading. For most experienced competitive runners, a marathon is a race. You sign up, pin a number on your belly, and go for broke. The workouts that serve as […]

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Join Eliud Kipchoge and Me in Running a “Kamikaze Marathon” This Fall

By Matt Fitzgerald / May 27, 2019 / 0 Comments

Exercise scientists have two basic ways of measuring performance in their studies. One is a time trial, where subjects are asked to cover a specified distance in as little time as possible (or cover as much distance as possible in a specified amount of time). The other is a time to exhaustion test, where subjects […]

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What a Quarter Century As an Injury-Prone Athlete Has Taught Me about Pain (Spoiler Alert: Not Much)

By Matt Fitzgerald / April 8, 2019 / 0 Comments

As a youth runner I never got injured. But then, what young runner does? Kids are made of rubber. Act Two of my life as an endurance athlete has been a different story. Since I got back into racing in my late 20’s (I’m now 47), I have experienced four separate multiyear overuse injuries (in […]

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Why Ultrarunners Should Sprint

By Matt Fitzgerald / February 18, 2019 / 0 Comments

When I trained for my first ultramarathon (the American River 50 Mile Endurance Run) over the winter of 2015-16, I had an Achilles tendon injury that prevented me from doing any training that was faster than marathon pace, give or take. Fortunately, I had no limitations on how far I could run, and took full advantage […]

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Book Review: Inside a Marathon

By Matt Fitzgerald / November 26, 2018 / 0 Comments

On October 3, 2018, runnerworld.com published an article titled, “Galen Rupp: American Record Could Go Down in Chicago.” In its ninth paragraph, after providing some background on the existing American record for the marathon and Rupp’s buildup to the 2018 Chicago Marathon, writer Sarah Lorge Butler hedged, “To be clear, Rupp says, he’d rather win […]

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Macro Pacing: What It Is and Why It Matters

By Matt Fitzgerald / October 15, 2018 / 0 Comments

Ever since my book How Bad Do You Want It? was published in 2015 I’ve received a steady drip of emails from struggling high school runners, and occasionally also from their coaches and parents. Last week I got one from a runner who was frustrated by a seemingly inexplicable cessation of improvement. He couldn’t understand it. […]

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“The Price Is Right” Analogy of Marathon Pacing

By Matt Fitzgerald / October 8, 2018 / 0 Comments

The fall marathon season is upon us, and you know what that means: Thousands upon thousands of runners will hit the wall before they reach the finish line, slowing down precipitously over the final miles of the race and consequently falling short of their goals. But you don’t have to be one of them! A […]

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Is Periodization Overrated?

By Matt Fitzgerald / September 17, 2018 / 0 Comments

An interesting new study by researchers at the University of Western Australia investigated the effects of periodization in the training of runners. Periodization is the practice of sequencing workouts in such a way as to maximize fitness for a race of a particular distance on a specific future date. There are different philosophies and methods […]

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impossible to possible

Why I Never Use the Word “Impossible” with Athletes I Coach

By Matt Fitzgerald / August 6, 2018 / 0 Comments

Quite often, athletes I coach ask me questions like, “Do you think I could qualify for Boston?” or “Am I kidding myself to think I might still be able to PR at my age?” My answer to these questions is always some version of the following: “You won’t hear me say you can’t. Obviously, we […]

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Train As the Athlete You Are Today, Not As the Athlete You Hope to Be on Race Day

By Matt Fitzgerald / July 30, 2018 / 0 Comments

I’m currently coaching a runner, we’ll call in Dylan, who’s training for the Berlin Marathon. Recently he asked me why I’ve had him run his recent marathon-pace efforts at 6:51 per mile (2:59 marathon pace) when he hopes and (more or less) expects to run closer to 2:50 in Berlin. His concern was that I […]

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Are You Uncoachable?

By Matt Fitzgerald / July 23, 2018 / 0 Comments

The best teacher I ever had was a sociology professor at Haverford College named Mark Gould. I’ll never forget the first day of the first class I took with him. He basically spent 90 minutes scaring the shit out of the two-dozen 18- and 19-year-old students in the room. He handed out a syllabus featuring […]

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How to Set a Good Race Time Goal

By Matt Fitzgerald / June 11, 2018 / 0 Comments

Many of the posts I write for this blog are inspired by athlete FAQ’s. Well, this is another one. And, quite honestly, I’m note sure why it has taken me so long to write it, because it answers one of the top three most frequently asked questions I get from runners who either have read […]

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When Is It Helpful to Think about Running While You’re Running?

By Matt Fitzgerald / June 5, 2018 / 0 Comments

Basketball players shoot free throws more accurately when they focus on the back rim rather than on the action of their wrist. Weightlifters squat more weight when they think about pushing the floor away with their feet than when they concentrate on contracting their muscles. And runners run more economically when they focus on the […]

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How to Avoid the Moderate-Intensity Rut as a Trail Runner

By Matt Fitzgerald / May 29, 2018 / 0 Comments

Trail running is becoming more and more popular—statistics say so. But I don’t need statistics to know that increasing numbers of runners are taking to the trails. I can tell by the emails I receive from advice-seeking athletes, a rising percentage of which are sent by trail runners. The question that is most frequently asked […]

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“You Are Not a Watch” (A Lesson in Pacing)

By Matt Fitzgerald / May 21, 2018 / 0 Comments

In the context of endurance racing, pacing can be defined as the skill of distributing one’s effort across a defined distance in such a way that the distance is covered in the least amount of time possible. Although the body does the visible work in any kind of endurance race, the skill of pacing is […]

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running workout techniques

3 Things That Work, But Not the Way Most Runners Think

By Matt Fitzgerald / May 7, 2018 / 0 Comments

There are lots of running-related techniques and methods that are widely known to be effective but that achieve their effects in different ways than most runners believe or assume. For example, drinking water and consuming carbohydrate during endurance exercise are known to enhance performance and are believed to achieve this effect by limiting dehydration and […]

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runner holding his leg due to muscle shrinking

Are Your Muscles Shrinking and Getting Tighter? Good! (If you’re a runner)

By Matt Fitzgerald / April 23, 2018 / 0 Comments

Recently one of the athletes I coach (we’ll call him Scott) came to me with some concerns about the results of his latest DEXA scan and weigh-in. Although he had lost both overall weight and body fat, he had also lost some muscle mass, and the body-fat percentage in his arms had increased slightly. Scott […]

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group of athletes running for multi-pace

The Joy and Utility of Multi-Pace Workouts

By Matt Fitzgerald / February 12, 2018 / 0 Comments

Most runners target a single intensity in all of their workouts. Either it’s an easy run or long run at a slow and steady pace or a tempo run with an effort at lactate threshold intensity sandwiched between a warm-up and a cool-down or an interval session featuring a set of a certain number of […]

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woman with a good running form

What Is Good Running Form?

By Matt Fitzgerald / January 8, 2018 / 0 Comments

If you ask the average running coach what good running form is, he or she will probably answer with phrases like “midfoot strike,” “high stride rate,” and “low vertical oscillation.” It is true that these and other form characteristics are common in top runners and less common in slower runners. But there are exceptions. Meb […]

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On the Limits of Science as a Guide on How to Train

By Matt Fitzgerald / December 26, 2017 / 0 Comments

There is virtually no evidence from controlled scientific studies that high-volume training is optimal for developing endurance fitness. High-volume training is optimal for developing endurance fitness. Both of the above statements are true. The reason there is virtually no evidence from controlled scientific studies that high-volume training is optimal for developing endurance fitness is that […]

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Letters to the Coaches: Creating a Level 4 Plan

By David Warden / December 8, 2017 / 0 Comments

Hello David, Hope you are well. I purchased the 80/20 level three plan back in June and used it to train for my first marathon. I loved it! It helped me to a 3:24 in NYC. I am looking to shave some time off and am running my second in March. I know there is […]

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Letters to the Coaches: Alignment of Power Zones and 80/20 Heart Rate

By David Warden / November 27, 2017 / 0 Comments

David, I am pushing through first weeks with Garmin + Stryd to track it. I noticed that my power zone 2 running results in running in HR zone X calculated on your calculator for threshold HR delivered by my Garmin fenix 5. Would it be a clear sign that I overstated my threshold Power? Is […]

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New Study Affirms: Runners Should Change Their Stride Only to Avoid Injury Risk, Not to Improve Performance

By Matt Fitzgerald / November 8, 2017 / 1 Comment

There are two rationales for changing the way you run. One is to improve performance by reducing the energy cost of running at any given pace. The other is to reduce injury risk. Scientific research going back decades has consistently shown that when runners intentionally alter their natural running form, they do not become more […]

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Letters to the Coaches: Two-a-Days

By David Warden / November 3, 2017 / 0 Comments

Hi David, I’ve recently purchased a 5k plan for trainingpeaks.com It’s the level 3 plan, so it contains some days with two sessions: firstly, I was wondering should these, or should they not be run back to back? or is the intention that one would be done early in the day and the other later […]

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Letters to the Coaches: (Ironman Plan) Power vs. Heart Rate and More

By David Warden / November 2, 2017 / 0 Comments

Hi David I am looking at following the 80/20 ironman training plan (probably level 2) and have downloaded the free Ironman plan.  I have a few questions: 1. When cycling I noticed I can keep in zone 1-2 for heart rate but when I analyse I see my power is spread more over all zones […]

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