✅Technical downhill trail running (ultra running) pro tip: Shoes: @hoka Speedgoat 6s 👟🏔️🏃🏻🙌

Is this the most ridiculous world record in all of #running or what?! 🏃🏻🙌. What do you think?? ⬇️🤷🏻‍♂️ #runningcommunity #5k #xc #track

Want to take your running to the next level? Our very experienced @Higher_Running Coach Rachael (NASM certified Personal Trainer) has a few openings. Find out more here: higherrunning.com/coachracha… #HigherRunning

Double dipping on the overall podium (as well as winning our age groups) at the #Speedgoat 28km today with @sandinypaver 🏔️🏃🏻🙌! @hoka @utmbworldseries

Due to the nature of "short-form" social media (like Tweets), there is a lack of nuance and depth and breadth of complex running training topics (like "Zone 2 Running"). So that's why I make long Youtube vids like this: youtube.com/watch?v=mbOp0-Sg… still. Zone 2 for Vo2max?!

It was great to be back in Boston for the #BostonMarathon again this year! Here's my race report VLOG. Huge thanks to the supporters for the 🎥clips 🙌: youtube.com/watch?v=KPQEYYP0… @hoka @Higher_Running #FlyHumanFly

✅Runners (specifically Marathoners): Yes, you can probably “finish” a marathon on only running training 3 days a week….HOWEVER, unless you’re a total beginner…it’s often more optimal (for your long term aerobic fitness) and to reach closer to your full potential/speed…[cont.]

✅#Runners 🏃🏻🙌 : It’s okay to heelstrike ! (Well sometimes). I’ve been a chronic heelstriker my whole 27-years of #running 😂. As a #runningcoach I’ve looked into technique and read up on the literature of biomechanics over the years. Follow @Higher_Running for more tips!

✅How to Run a Faster 5km? 🏃🏻‍♂️🙌 My Top 3 Workout Types! youtu.be/oizW1mPiQ30?si=dty6… @Higher_Running

“Laying and Stacking 🧱🧱” building running fitness with “Zone 2” 💗and “Taking more Carbs” 🥐- basically every run influencer/coach/@seriousrunner these days online. Um, serious distance runners have been doing this for like the last 60+ years. It’s nothing “new” or…[cont.1/2]

Half Marathon Training Program launched on #TracerFitness with @Higher_Running I put a lot of work into this (reflects all my key workouts and training philosophy) and hope you consider it and enjoy it! Sign-up for a FREE demo (first few weeks) 🏃🏻‍♂️🙌: youtube.com/watch?v=oa6MB7Nd…

So I tried the @MaurtenOfficial bicarb: My initial mixing and thoughts (more experience and videos to come!) youtube.com/shorts/Q2mDYxoIG… #Unsponsored #RunningNutrition #RunningCoach

At @higherrunning we define “personal and individualized #running coaching” as actually creating a custom training plan from scratch and tailored to your unique goals and level. We start with an initial consultation and take into account your timeline and lifestyle and running history. Feedback and constant adjustments happen multiple times a week and all our coaches offer open lines of communication. In this podcast 🎧 Sandi and I discuss how we’ve seen and heard of other coaching business doing a lot of “copy and paste” kinds of training and workouts for massive numbers of athletes (like over 60+ runners!) all at the same time and advertise it as “personal coaching” and even charge a relatively high monthly fee for 💰it . This seems to an endemic issue not only in ultra-trail running, but also road marathons and triathlons. It’s why at Higher Running our coaches never take on more than 25-30 athletes at a time at the “personal coaching level”…because that is a full time job! To really provide an individual runner constant feedback and the open communication and customization of workouts that they deserve and pay for takes a lot of time and experience. We’ve just seen too many #runners get injured and overtrained by these “copy and paste” coaches. 🏃🏻Athletes: Ask your coach how many people they are coaching at one time! Ask about how often you can communicate with them and how custom your training plan and workouts actually are. It can save you from getting injured or overtrained. For the full #runningpodcast see link in bio. 🎧🙌 #runningcommunity #runningcoach #marathontraining #ultrarunner #ultratrail #runningtips #higherrunning #runningpodcast #runcoach

Double Threshold for runners? Personally I'm not a big fan of the concept and I don't think most runners should use these kinds of workouts. However, I might do some sessions this winter on myself! How do I structure it? Well: The general framework is this: First session is more at LT1 and second session is more at LT2. The second session can be much shorter intervals (on a short rest), but at a higher relative intensity. This can help boost Running Economy better. For example, LT1 session in the AM might be 4 x 2km or 4 x 2-miles at LT1 on a 2-min rest with lactate values in the 1.8-2.8mmol/L range (depending on the athlete). LT2 session in the PM might be 12-16 x 90sec (or 400m etc) on a 30-45 sec rest with Lactate spiking LT2 and being in the 3.0 to 5.0mmol/L range (depending on the athlete). Prerequisites? 1. Don't be injury prone and 2. Have a substantially high aerobic mileage base and ideally years of high volume running and tempo/threshold workout training experience . You should have a very good idea already what kind of Heartrate, Pace, and perceived excursion/effort around both Thresholds feel like.

For the vast majority of distance runners the big key to improvement in race times and fitness performance is this: Run More! (As in higher, consistent weekly mileage totals. Mostly adding in “Easy Paced, Zone 2” mileage) . *One caveat: You can’t get hurt, sacrifice sleep, and you still need some aspect of Speedwork/Quality workouts too! RunningTips #runningcoach #runner

Yeah not complaining about today’s backcountry ski conditions….

Yeah road #ultramarathons hit differently! 🤣🏃🏻🙌.esp when walking down the stairs the next day! Track suit/clothing: @hoka . #flyhumanfly #hoka #runnersofinstagram #runnerscommunity #runnerslife #5k #halfmarathon #marathon #ultratrail #ultrarunner

Honored to be on the "Running with Problems" podcast with @SandiNypaver . 🎧 You can tune in to the episode here: podcasts.apple.com/us/podcas…

What’s the biggest difference between outdoor #running vs indoor running on a #Treadmill ?! I’m always surprised that people don’t seem to know this (or take it into account)! There are of course more differences that I will cover my future mini videos series “The Physics of Treadmill Running” 🏃🏻🙌🤓! @Higher_Running @hoka #runchat

Honored to take part in the @nycmarathon yesterday ! It was my 2nd time #running the #nycmarathon , but my first time as a Guide-Pacer for @achillesintl and @hoka . I had the honor of running with Ryan and seeing him achieve a new Personal Best (2:52 🏃🏻🙌!). On a beautiful day through the 5-boroughs we tried for relatively even-effort splits (pretty hard with the hills on the course including the massive bridges!). But Ryan really showed his grit and perseverance and was able to push down the pace during the last 10-miles (hard in any marathon let alone this course!) and negative split (1:28 to 1:25ish) on the half splits respectively! 🏃🏻🙌…for a new PR (which came from flat and fast courses!). The community really is wonderful and supportive and I’ve met so many great and inspiring people this weekend! Thanks for saying hi or cheering out on the course! Big congrats to Ryan and all the runners! #nycmarathon #hoka #flyhumanfly #achillesinternational #runnerscommunity #runningmotivation #runninglife #marathoner