The VDOT Calculator (embedded below) acts as a running pace calculator in three keys ways to help runners of all levels improve: Race Pace Calculator: get race paces to help with race preparation or analysis of a performance Training Pace Calculator: get personalized training paces to train more effectively Equivalent Race Pace Calculator: get equivalent [...]
By Dr. Jack Daniels When I am teaching a new group of runners the first thing I have them do is count their stride frequencies while running around the track. I can’t remember ever having one of these beginners who turned over as fast as 180 steps per minute. However, when my wife and I […]
By Stephen England [Editor’s Note: We’re lucky to work with NYC running ambassador, NYRR pacer and coach Stephen England. Stephen has run/paced the NYC Marathon 5 times and coached dozens of runners in preparation for this race. Here are his final tips to our local Marathon Training Program with the NY Flyers.] Training 🏃🏼♀️🏃🏻: “The hay […]
By Dr. Jack Daniels Having lived in 16 states and several foreign countries along with my years of competing in three World Championships, two Olympics, and visiting 30 foreign countries, I had a good opportunity to see how specific ingredients become associated with success. A lot of my opinions are based upon over 50-years of […]
By Dr. Jack Daniels I strongly believe that breathing rhythm is closely associated with stride rate, and this association is not exclusive to runners. In fact, in some sports the act of breathing is determined very clearly by the rate at which the legs and/or arms are moving. Take the example of swimmers; here breathing […]
Michael Cavalli: What is the most important aspect(s) of marathon training to help the runner maintain pace/efficiency in the latter, more difficult miles of the marathon? Dr. Jack Daniels: A very important approach to maintaining pace and efficiency in the latter miles of a marathon race is to not go out too fast in the […]
We’d like to thank all of our followers on social media for submitting these great questions. We hope Jack’s tips are helpful when considering your future training/racing. Ken G: In the weeks leading up to the start of a marathon training program what are some things an athlete can do to help prepare? JD: Try […]
[Editor’s Note: Many runners and coaches have heard that 180 steps per minute is a proper cadence and that comes from Dr. Daniels’ observing/counting the steps of elite runners in the 1984 Olympics. Some get fixated on hitting a rate of 180 but there are so many variables in terms of speed, goals, and the running background of the […]
By Dr. Jack Daniels Many coaches ask how to organize Quality training during weeks they are racing. Sometimes you just have to try different things to determine what’s best for your runners. First, I like to always have two Easy days before a race. If it’s a really important race then your last Quality workout should be […]
Run SMART: Do you have any general tips on how to approach pacing a 10k? Dr. Jack Daniels: I think the best approach would be to start off treating a 10k as if it is a Threshold effort, and after a couple miles, if that is not feeling too bad, then try picking up the […]