Using a Marathon Pace Chart

One of the most critical factors in running a successful marathon is to run an even pace. If you want to run a 3 hour marathon, try to run consistent 6:52 miles. If you want to run a 4 hour marathon, try to run consistent 9:09 miles. Running an even pace will allow you to […]

The Negative Effects of Overhydration

There is no question that hydration is essential for optimum running. A runner stands no chance of performing well in workouts or races without proper fluid intake. However, many runners do not understand that overhydration, also known as hyponatremia, can be just as damaging to a runner’s performance as dehydration. Overhydration can result in low […]

Developing a Summer Racing Schedule

Spring is finally here. The weather is turning nicer and it is becoming easier to get out the door for runs. It a great time to think about summer races. But prior developing your summer racing schedule, it is important to consider the dates, distance, and locations of your races.Dates: It is important to give […]

A Thank You to Race Volunteers

In order for a runner to run a great race, so many things to go right. For example, a runner must have had months (or years) of solid training, injuries leading up to the race have to heal quickly, the runner must be careful not to get sick in the days leading up to the […]

Energy Gels and Race Performance

A common rule of thumb for many runners is that carbohydrate supplementation through the use of energy gels is important for races that exceed one hour. Energy gels come in many different packages and flavors, but all are loaded with carbohydrates (some also add protein) for hard working muscles. But does consuming energy gels during […]

Gaining Running Inspiration from Bill Rodgers

With two weeks to go until the Boston Marathon, it is a good time to reflect on one of Boston’s greatest runners – Bill Rodgers. Few runners have matched the running success of “Boston Billy.” Between 1975-1980, Bill won the Boston and New York Marathons four times each. He is the only runner to have […]