GUIDE: Strength Training for Endurance Athletes

The History Ahh yes, strength training – the nemesis of any endurance athlete… or at least that is what we are often led to believe. For starters, despite being debunked many many years ago, the myth that lifting a weight or doing a lunge will automatically add pounds of muscle still persists to this day. […]

Lactic Acid vs. Lactate: What’s The Difference?

If you’ve been involved with endurance sports for even a short amount of time, you have no doubt heard or read that the ever so fun muscle burn that you experience is caused by a thing called ‘lactic acid.’ This obviously must be correct as so many sources cite lactic acid as the nemesis of […]

Muscle Fiber Types – Overview and Application

Hello UESCA coaches, current and future! I hope your 2022 is off to a good start and you are excited about the upcoming opportunities coming up with the UESCA including new certifications, continued partnerships, and the overall growth of our UESCA coaching community. Today’s blog discusses the different muscle fiber types our muscular system consists […]

My “A” Race Is Over … Now What?

Transition season

Your Guide To An Enjoyable and Productive Transition Season Having lived on the East Coast my entire life and now residing in New Jersey, fall is upon us and a majority of the big events and races are over in this region. At the time of writing this, there is still the Boston Marathon (rescheduled […]

The Menstrual Cycle and Female Athletes

Female Needs As we know women and men are different. But what makes them so?  Do they need to train differently?  Women menstruate and with this, hormones fluctuate. This can have a significant effect on how a female athlete may respond to exercise, the demands of her sport and competition.  Hormones are the body’s chemical […]

Psychological Performance Factors

The focus of training and racing within endurance sports primarily focuses around the physical aspect.  There is often so much of a focus on physical performance that the psychological element of training and racing gets left out of the conversation.  Passion Some athletes just have more passion for their sport than others. This isn’t good […]

Keep It Going!

As most all races are either cancelled or postponed (including the Olympics!) and most all gyms and rec centers are closed, in regard to training, it’s very easy to fall into the, “What the point?” mentality. I totally get it. Stop Training – Start Exercising For many of us, we don’t view what we do […]

Training For An Endurance Event While Working A Physically Demanding Job

Training for an endurance sport can be tough. This is especially the case for someone who works a full-time job that requires a lot of physical labor. This is because these jobs typically involve long hours, being on your feet for extensive periods of time, and likely involves heavy lifting. Face it… that’s a workout […]

Could This Be The Best Running Cross-Training Exercise? We Think So!

There are countless ways to cross train for running. Some are expensive, some are free. Some require equipment, some don’t.  While most all cross training exercises will benefit you – to a large degree, the type of cross training exercise(s) should be dictated by what your specific needs are.  For example, if you have chronic […]

Are You Really Using Your Glutes When You Run?

Pick up any running magazine or read any running blog and you’re sure to come across an article that discusses the important role of the glutes. Are the glutes really important to runners? Yes. Do all runners activate their glutes properly when running? No. ROLE OF THE GLUTE MAX Let’s first discuss the role of […]