Running Tips

The Ultimate Guide to Passing the Police Physical Exam

March 8, 2024 — Matthew Gawors

The Ultimate Guide to Passing the Police Physical ExamIntroduction:Embarking on a career in law enforcement is a noble pursuit that requires dedication, discipline, and physical fitness. One of the crucial...

Racing Shoes: Not Just for the Pros

April 17, 2023 — Justin D

Tagged: carbon fiber plate CFP fast shoe lightweight shoe PEBA Race Day racing road racing Run racing running racing super shoe workout shoe

A guide to the fun, colorful, and sometimes overwhelming world of running's Super Shoes.

Carosel 5k Carosel Days Johnson City New York First race distance

How to adapt your training when changing your race distance

November 10, 2022 — Matthew Gawors

Tagged: 10k 5k adidas half marathon heel runner heel strike how to adapt your training distance how to change your training leg day marathon prioritize recovery race distance race-specific training style running running distances running fitness strong legs

Another quality to pay attention to is your lactate threshold. This is how long you are able to run before feeling a buildup of lactate. Lactate is what causes soreness in your muscles the next day, so a high threshold is advised. Similarly, you want to consider your maximum aerobic capacity, which measures how efficiently your heart and lungs circulate oxygen in your muscles.

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Running Tips | Fueling for the Long Runs with Gels

November 9, 2022 — Matthew Gawors

Updated fueling guidance Original article by Justin DePierro. The physiology and intake sections below were revised November 5, 2026. The following research update is separate from the original author’s commentary....

Confluence Running Magazine Kat Hores comes in last place during the ERRS 10k

Confluence Magazine 2023 | Post-COVID Edition

November 8, 2022 — Matthew Gawors

Everyone struggles at some point with feeling like they aren’t performing “like everyone else,” or worse - not like they used to.

The important thing to know:
You are not in this alone.

Pond Hockey Trail and Snowshoe Race Chenango Valley State Park

Master Winter Trail Running: Altra’s Advanced Guide & 10 Expert Tips

December 10, 2020 — Matthew Gawors

Tagged: 3 miles 3.1 3.1 miles 5000 5000m 5k Advanced winter running strategies AllTrails for winter trail maps altra Altra winter running guide beginner beginner trail running beginner winter running Benefits of winter trail running Best trail shoes for snow and ice Best winter trail running gear chenango valley state park cold weather running Essential winter trail running accessories fitted trail shoes health high school xc How to dress for winter trail running How to prevent slipping on icy trails how to run how to run in the winter how to run trails How to run trails in winter How to stay warm during winter runs Hudson Valley hudson valley cross country hudson valley running store hudson valley xc hvxc Merino wool for winter running Navigating snowy trails safely orange county running store proper shoes proper trail shoes putnum county running store reflective apparel Running in snow and ice tips running safety running store safety panel salt springs Short stride technique for winter trails southern tier cross country Staying hydrated on cold weather runs Staying motivated for winter runs sullivan county running store trail trail running ulster county running store ultra ultra running usa track and field usatf warm apparel weschester running store westchester running store winter Winter running safety tips Winter trail running shoes Winter trail running tips XC

Winter trail running combines the thrill of adventure with the tranquility of snow-covered landscapes, but it also comes with unique challenges that demand preparation and adaptability. From gear selection to navigating icy terrain, mastering the winter trail experience starts with the right tools and mindset. As highlighted by Altra Running’s Luke Harper, layering with merino wool and investing in trail shoes with aggressive traction are game-changers for staying warm, dry, and secure on slippery surfaces. Shortening your stride and maintaining a quick cadence—what Harper calls "twinkle toes"—can significantly improve your stability, while insulated hydration systems ensure your water stays liquid even in sub-freezing temperatures.

Whether you're a beginner or a seasoned runner, embracing the nuances of winter trail running unlocks a world of breathtaking scenery and physical achievement. Apps like AllTrails help you discover new routes and assess trail difficulty, while group runs or training partners can keep you motivated when the cold tempts you to stay indoors. Remember to change into warm, dry clothes immediately after your run to avoid post-run chill, and always prioritize safety by carrying essentials like a headlamp and navigation tools. With thoughtful preparation and a willingness to adapt, winter trail running can become one of the most rewarding aspects of your running journey.