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It’s no secret that for runners, proper hydration and peak performance go hand in hand. Without sufficient fluid intake, muscles and organs are unable to function at their best.

Although the natural instinct is to run faster early in the race for insurance, that strategy can leave you fatigued and unable to push when it counts. A strong finish is the outcome of a wise start. Learn how to plot your strategy to push through the final few miles. Run Patiently Racing is all […]

When Ronaldo da Costa broke the marathon world record at Berlin in September 1998, he justified a racing tactic I’ve promoted for a long time. Da Costa ran negative splits, which means he finished the second half of the race faster than the first half–a full 3 minutes faster, in fact. You don’t have to […]

Running hills can help us improve our fitness level. Physically, running hills builds muscular and cardiovascular strength. Mentally, hills add a challenging touch to an advanced workout and therefore can be a good weapon against boredom. Olympic Marathon gold medalist Frank Shorter once referred to hills as “speed work in disguise”. Once you have several […]

When it comes to running apparel the rule of thumb is to go with comfortable, breathable clothing. Here are my recommendations. Shoes: We recommend going to a specialty running store so that you run in a pair that is right for your feet and pronation. Hats: A hat with a visor serves not only to […]

I must admit when I heard about taking walk breaks on a long run and even in a marathon, I was not crazy about the idea. I had finished many long runs and several marathons by running the complete distance. My first thought was that taking walk breaks would only slow me down. So I […]