Increasing your mileage is the best thing you can do to improve your running speed and endurance. But too many runners, coaches, and training plans do not go about it in the right way. In this episode of The Knighton Runs Podcast, Coach Chris teaches you the right way to increase your mileage, and answers questions like: "How quickly should you increase your mileage? How much mileage is enough? How much is too much? Why is increasing your mileage so important? How should recovery weeks be...

Do you run with good form? What is “good” running form anyway? In this episode of The Knighton Runs Podcast, Coach Chris dives into some of the most frequent questions he gets asked as a running coach about improving your running form and dispels some of the myths out there about it. This episode contains a sample chapter from the new audio book edition of Run Faster Marathons: The Proven Path to PR, read by Coach Chris Knighton. Get the Run Faster Marathons Audiobook on...

When was the last time you challenged yourself in a new way? On Sunday, I tried something I never did before. I ran in my first ever 3000m race at the USATF Masters East Region Championships! On this week's episode of The Knighton Runs Podcast, I teach about the importance of not getting stuck in your ways and continuously challenging yourself season after season. Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast Get my Free...

The Half Marathon is a special distance. It's unique from any other road race in that it requires the perfect blend of both speed and endurance to get it right. There are many runners who can run a strong 5K or 10K, but struggle in the half. They simply lack the endurance to carry their speed for so long. Like wise, I know plenty of athletes who have run impressive marathons, but their half marathon pace is barely any faster than what they have run for 26.2 miles. I love the half...

In this episode of The Knighton Runs Podcast, Coach Chris shares four ways he's broken through a plateau in the last few months and gotten faster than ever before. Topics covered include: 1. Setting Clear Goals and Challenging Yourself in New Ways 2. Focusing on Quality over Quantity 3. The Importance of Drills and Plyometrics 4. How to Choose Competitive Races Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast Get my Free Marathon...

In this episode of The Knighton Runs Podcast, Coach Chris answers listener questions that were submitted in The Knighton Runs Training Group. Questions covered include: 1. What to Do Between Marathons? 2. How to Best Modify Pre-Written Training Plans? 3. Advice for Winter Running? Knighton Runs Marathon Coaching High-Touch 1:1 Run Coaching | Training Programs | Book | Podcast Check out my favorite winter running gear and tips: https://knightonruns.com/winter-running/ Get my...

Get my Free Marathon Training Guide at ⁠⁠⁠https://knightonruns.com/book/⁠ Support The Knighton Runs Podcast at ⁠⁠⁠⁠⁠https://www.patreon.com/knightonruns⁠ -- About this episode: Have you ever hit the wall in a marathon? I have... It's a horrible feeling. Running low on energy, getting sore prematurely, and being forced to slow down in the final third of a marathon is no fun. When you hit the wall, months of hard work can go down the drain and you're left with lukewarm feelings...

Get my Free Marathon Training Guide at ⁠⁠https://knightonruns.com/book/ Support The Knighton Runs Podcast at ⁠⁠⁠⁠https://www.patreon.com/knightonruns -- About this episode: Do you have this much variation in your weekly running? Effective marathon training is like building a pyramid. Each layer supports the one on top of it. You can’t expect to do well in the higher layers unless you’ve first built strong lower layers of support. But when you build from the ground up, you can reach...

Get My FREE Marathon Training Guide! - ⁠⁠https://knightonruns.com/book/ The 2023 Chicago Marathon was an amazing experience. I've never felt so good in a marathon before! (I was a little sick while recording this so apologies for that!) I finished in 2:46:35, setting a 7 Minute PR over my previous personal best from the 2022 Boston Marathon. I had to work really hard for this. My past few marathons were very challenging. I repeatedly hit the wall around mile 18 to 20. But in this...

Get My FREE Marathon Training Guide! https://knightonruns.com/book/ Most people misunderstand how to get faster. This is how you actually get faster. Variety is the key. Some runs are fast. Some runs are slow. Some runs are in-between. They all have a reason why they are in your training program. Going faster on a run that's supposed to be slow or moderate doesn't make it a better workout. Simply going "fastish" all the time and running up against a wall is the most common mistake...

Get My FREE Marathon Training Guide! https://knightonruns.com/book/ Save 50% on My Marathon Training Program thru 9/30/23, use code Launch50 - https://knightonruns.com/marathon-program/ This is the biggest mistake most runners make. You won't get faster by trying to run faster on your everyday runs. Know the purpose of each run. In Episode 72 of The Knighton Runs Podcast, Coach Chris Knighton teaches about the difference between "Marathon Pace and Everyday Pace" and why doing...

Putting more variety into your training is one of the most important things you to do to become a better runner. You can't just run the same pace every day. Give every run a clear purpose and learn when to run fast and when to run slow. In this episode, Coach Chris Knighton explains The Knighton Runs Pace and Intensity Chart from "The Complete Marathon Training Program." These are the paces you need to run when marathon training. -- Get My FREE Marathon Training Guide! -...

On Today's Episode of The Knighton Runs Podcast, I have a wide ranging conversation with my athlete, Shelley Aniciete! Shelley Aniciete has been running for over 20 years, starting in high school, just for fun and fitness. She's run hundreds of road races, but is just now starting to focus on improving her time and compete with herself. She loves all things fitness & nutrition related, being outside, hiking around the globe with her husband, rescuing pitbulls, coaching other runners...

Why do athletes train the way they do? On this week's episode of The Knighton Runs Podcast, I interview Elisabeth Scott of Running Explained. Elisabeth Scott is the host of the popular show, The Running Explained Podcast. Whether you are a new or experienced runner, there is always something new to learn about training, racing, nutrition, recovery, gear, and more. Elisabeth provides evidence-based answers in Q&A episodes plus special guest interviews with subject-matter experts. In our...

Just getting to the starting line of a marathon is often the hardest part. Josh Berube recently completed his first marathon, but his journey to the finish was anything but easy. After a bad ankle-roll during peak training for the 2023 Eugene Marathon, Josh was forced to take a month off running and was faced with uncertainty about whether running 26.2 miles was even going to be possible. Josh and I worked together to modify his training, keep him active and optimistic throughout the...

You need to take time off! As competitive runners seeking personal bests, we are constantly looking for ways to improve. One easy way to get better in running that athletes often overlook is to take a significant break after their season’s goal race. Taking time off will allow your body to fully heal and benefit long-term from all your hard work. You need to schedule time off into your training calendar, just like you do for your base building phase, workout phases, taper, and race...

Do your everyday experiences make you a better racer? A few weeks ago, my wife Erica ran 20:03 for 5000m and placed 3rd place at the Brown University Runner Club's "Bruno's Backyard Classic." This was her second race since giving birth to Cady and ran 24 seconds faster than her last 5K three weeks ago. Erica ran a super smart negative split 5000 meter race, starting in the back, trusting her fitness and strategy while passing fading competitors with each lap. She made a big move with 300...

Does Running Get Better with Age? On today's episode of The Knighton Runs Podcast, I interview Barry Karch, host of the new podcast, Running For Your Life: The Podcast for Mature Runners with Barry Karch. Barry discovered running in his late thirties and trained hard for several years with a local group in San Antonio, Texas, before getting burnt out on it all. He spent the next 20 years simply jogging and slowly noticed his health slipping away year after year. Now in his sixties, Barry...

Everything you want in life exists outside your comfort zone. You can achieve anything you want in life and become any person you want to become, but you need to put in the work, and "no", it won't be easy at first. However, what if I said that in just thirty days, you can radically transform your life in any way (physically, mentally, or emotionally) for the better? Establishing new routines and habits can be unbearably difficult at first. You might want nothing more than to avoid doing...

The Boston Marathon is the best marathon in the world, but it's also one of the hardest. That said, with the right mindset and strategy, you can run incredibly fast in Boston. I set my PR there in 2022 and I coach many athletes to do the same there every April. I know you can run your best race on Patriots' Day too! You need to run smart to run well in Boston. The course is unforgiving. Having a well-thought-out plan and sticking to it is essential for doing your best. In this episode...

One of the craziest things about running is... Running race pace in training always feels 10x harder than it actually will during your race. If you've got a big goal race coming up and you feel like you are barely hanging on right now, then take a sigh of relief, trust the process, and know that you can do it. Believe in yourself. This week's episode of The Knighton Runs Podcast is all about cumulative fatigue and why, "YES," you can run your race pace for the entire race if you've been...

Do you have big running goals? Staying consistent long-term is the key to becoming your best. You've got to progressively challenge yourself month after month while being adamant about avoiding injury while training and racing. How do you find the perfect balance between working hard and recovering enough so that you consistently move towards your goals? On this week's episode of The Knighton Runs Podcast, I chat with Alex Burke, PT about how to stay injury free while chasing big...

Not every day is going to be sunshine and rainbows.  Some days you will wake up in the dark, it will be cold and snowing outside, and your training plan says "go do a track workout."  What do you do? If you want to get better, you've got to embrace the challenge. ---     Get a Free Copy of my book, "Run Faster Marathons: The Proven Path to PR" at https://www.knightonruns.com/book Support The Show, Find Your Next Training Plan, and Join Our Community -...

Are you thinking of running your first marathon? I firmly believe that every able-bodied person can run a marathon. But I don't want you to "just finish" a marathon... I want you to enjoy it and do your best! Marathon training isn't as intuitive as you might think. There are so many factors that are going to affect how to best prepare for your first marathon. Who you are, your experience level, your ability, your age, your goals, and your timeline are just some of the things you need to...