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Breathing While Running: The 3:2 Pattern That Prevents Side Stitches

You’re three miles into what should be an easy run when it happens. Your breath turns ragged and shallow, your shoulders creeping toward your ears with each gasp. Then, like an unwelcome guest crashing your rhythm, a sharp, stabbing pain erupts just below your ribs. You slow to a shuffle, pressing your hand against your […]

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Run Walk Method: How Strategic Walking Prevents Injury & Improves Race Times

You’re two miles into your run when that familiar feeling hits: your breathing gets harder, your legs feel heavy, and you know you need to slow down. But instead of taking a walk break, you push through, because “real runners don’t walk,” right? Here’s what might surprise you: A 2016 study [1] of 42 marathon […]

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Beginner Running Breathing Guide: The Walk-Run Method That Actually Works

Nearly 8 out of every 10 runners will experience at least one injury during their first year of running, and the vast majority of these injuries occur in beginners who make one critical mistake: going out too fast [1]. That statistic should terrify you, but it also points to something important: most running failures aren’t […]

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Beginner Running Pace: Why 80% of Your Runs Should Feel "Too Slow”

Here’s something that might surprise you: research shows [1] that up to 79% of runners get injured each year, and the vast majority of those injuries don’t come from running too slow. They come from running too fast. I’ve coached hundreds of beginner runners, and almost every single one asks me the same question within […]

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Functional Overreaching Marathon Training: 2-Week Blocks That Break Plateaus

Research shows [1] that planned overreaching followed by strategic recovery can enhance performance capacity by creating a supercompensatory effect that traditional progressive training cannot achieve. Yet most recreational marathoners never intentionally push themselves into this productive state of temporary fatigue. If you’re a marathoner stuck at the same performance leve...

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