One Eighty A few years ago, it was stated that pro runners have a cadence (steps per minute) of 180 and so all runners should run at a cadence of 180. Additionally, it was stated that a low cadence caused injuries (due to over-striding) so another reason to run with a higher cadence was to…
Double your pleasure. Double the fun. Maybe it’s time you tried a double run. Running twice in a day (called a “double”) was once considered only the domain of elite runners. Not anymore! I use doubles in many situations, some that may even surprise you. If you fit any of the ones outlined below, give…
Tired of slowing down at the end of races? Never again! Using physiology, psychology, sports nutrition and neuroscience, you can fix the fade forever. In this article, you’ll learn techniques to apply to your training so you have more power late in your races and you’ll also learn techniques to use within the race itself…
VIDEO DESCRIPTION: Build a customized training cycle using my training plans. I’ll show you the easy way to sequence or “stack” plans together to build the perfect training plan for your goal(s). RESOURCES: This article series describes how I recommend sequencing training plans to build a full training cycle: https://www.mcmillanrunning.com/build… Here is my Training Cycle…
Your training plan calls for a tempo run. Your running buddies want to do a speed workout. Should you swap the workouts? In this video, I present my 3 Rules for Swapping Workouts. Armed with this knowledge, you now know when and how to swap workouts as well as when it’s not advisable. In…
Our training camp was a set of isolated cabins in the mountains outside of San Diego. Athletes would arrive for 12-16 weeks to get ready for a big race. At first, the athletes scurried about between training sessions. But, soon, I noticed a distinct change in their gait. Instead of scurrying, they began to “mosey”…
Getting ready for a season of shorter races (800 meters up to 10K)? I thought I’d put together a quick overview of how to build your next training cycle. Similar to my long distance training plan sequence article, the sequence of training plans can vary based on your training/racing history and goals. But, a logical,…
5 WAYS TO RECON YOUR RACES It had been 10 years since I ran the local race series but I was excited to pin on the bib number and challenge myself. The series featured 7 (mostly trail) races of distances as short as one mile and as long as a half-marathon. As the first race…
After coaching so many runners – from new runners just getting started to Olympians and every thing in between – you start to see patterns and tendencies. Patterns of successful runners and tendencies of those that fail to hit their goal. In coaching, my #1 job is to help runners avoid the tendencies that keep…
There will be times throughout your training year where you may want to substitute a workout for what is planned on your schedule. Let’s say your local running group is doing a set of mile repeats but you have a Tempo Run scheduled. You may wonder if this is okay or not. Here is my…