Perfect pacing: Making the case for ‘running by feel’

January 12th, 2017 by Dan Way | Posted in Blogs, Research for the Run, Runs & Races, Training, Training Tips | No Comments »

The body (really the brain!) has a unique and highly effective way of choosing the best pace that can be sustained for the particular race distance… if only we would let it.


Keep that New Year’s running resolution

January 16th, 2015 by John Lofranco | Posted in Health & Nutrition, Training, Training Tips | No Comments »

A few weeks into the new year, most people’s resolutions are now facing their first big test. The first few days were easy. It’s once you get back into the daily grind when old […]


It’s OK to love running

January 12th, 2015 by John Lofranco | Posted in Beginners, Personal Bests, Training Tips | No Comments »

What is the best bit of running advice you can get? Love running. It sounds obvious, right? And yet, a perusal of recent click-bait lists claiming “27 things every runner thinks on a run” […]


Winter running intervals

December 10th, 2014 by John Lofranco | Posted in Beginners, Blogs, Training Tips | No Comments »

Here is the third and final instalment of a series on winter running. Part one focused on beginners, and part two on those with some intermediate experience. This week, we’ll take a more advanced view. […]


Tips for improving running form

May 21st, 2014 by John Lofranco | Posted in Blogs, Expert Tips, Running Injuries, Training, Training Tips | 3 Comments »

I get asked a lot about improving running form, and, I have to admit, I am often at a loss about what to say. Many people feel very strongly about this topic — some […]


The long run re-examined

April 3rd, 2014 by John Lofranco | Posted in Blogs, Training Tips | No Comments »

The long run is often the centrepiece of a training week, especially for marathoners. It’s a great aerobic stimulus, and for marathoners and half-marathoners, it can be a race-specific workout, too. Many runners will […]


How do you track your runs?

April 1st, 2014 by John Lofranco | Posted in Beginners, Blogs, Training Tips | 2 Comments »

Canadian Running magazine had a poll on their site the other day asking if runners counted their runs in kilometres or miles, or if they “just run.” I’d like to suggest a third alternative: […]


Why We Race, Part Three: Expectations

March 14th, 2014 by John Lofranco | Posted in Blogs, Training Tips | No Comments »

Last week we examined the reasons for racing and the reasons we feel nervous before a race. One of the reasons we covered was fear. The other reason we tend to get nervous before a […]


Why we race, part two: the fear

March 5th, 2014 by John Lofranco | Posted in Beginners, Blogs, Training Tips | No Comments »

Last week I described the various possibilities for racing. I just wanted to set the table for a deeper discussion of why we race, and what we can do to feel good about it. […]


More fun with tempo runs

March 3rd, 2014 by John Lofranco | Posted in Beginners, Blogs, Training Tips | No Comments »

Last week we looked at basic tempo runs, and some variations of tempo pace training. This week, we’ll discuss faster intervals that remain in that “tempo” range. Cruise pace Cruise pace is faster than tempo, […]


Having fun with tempo runs

February 27th, 2014 by John Lofranco | Posted in Blogs, Training Tips | No Comments »

In the last couple weeks, I outlined the broad strokes of what a runner might do over the winter. One of the main elements I suggested was the tempo run. This is a workout […]


Why do we race? Part one

February 24th, 2014 by John Lofranco | Posted in Beginners, Blogs, Training Tips | No Comments »

American Olympian PattiSue Plummer tells her high school girls cross-country and track teams to remember “we are racers, not runners.” There is so much interesting about this idea, and also so much anxiety and […]