Coach Ryan Knapp

I love my Garmin Forerunner 305. It was the first running watch I purchased in 2010. Much to my dismay, after three years of use, the battery began to die after only an hour of use. Frankly, I didn’t have the money to replace it. Since I also love a good DIY project, I took a […]

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As runners, we tend to overcomplicate things. Running shoes are certainly on the top of that list. From minimal to maximal to everything in between. Lately, with the rise of Hoka and the Altra Olympus, we’ve heard this new term, maximal. So, what the heck is a maximal shoe? Today, we’ll look at something called stack height and see […]

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Last year, I popped out to my local trail at Swope Park in Kansas City to provide trail running tips for those who were making a switch to the trails. The four tips I gave in the video were a combination of the many questions I’ve received by those new to trail running and those who wish to […]

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Let’s recap what we’ve looked at in planning for a successful 2014 race season. 1) Focusing on the present and the process 2) How to pick goals and races 3) What is limiting your performance Armed with these three posts as tools, we are now ready to go forward and crush 2014 with a vengeance. But, […]

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Part 1 | Part 2 | Part 3 Today we are talking limiters, or more importantly, what holds us back from a better performance? Limiters can be plenty, ranging from mental limitations, such as fear of success, to physical limitations, such as finding your ideal race weight or becoming a better warm weather runner. We look […]

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Part 1 | Part 2 | Part 3 Ask 100 runners their goals and you’ll get 100 different answers. Running goals are as varied as they come. Some runners hit the pavement in search of a big PR, while others search for something inside themselves. Yesterday’s article focused on being present and in the process as the best way […]

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Planning for a successful 2014 is the cornerstone of starting your year off right. For many, the planning process is the most daunting, so I put together a series this week on planning and the nuances that go into it, both from a coaching and athlete perspective.  I have to admit, before writing this week’s series, […]

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A few weeks ago, I wrote about how to get back in the groove after missing a few workouts. It’s that time of the year when you begin to let go of peak fitness and both ruminate on 2013 and look forward to 2014. Nicole, who is doing a little run across the United States in 2015, […]

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With December comes snow and cold for those reading in the Northern Hemisphere and the end of the 2013 racing season. In ultra-marathoning, the last big race of 2013 is The North Face Endurance Championships, happening this weekend in San Francisco. If you are the type of athlete who had a super focused 2013 race season, […]

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Post image for Race Planning: How much time do you TRULY have to train?

With the end of the 2013 racing season fast approaching, we will be posting quite a few articles on goal setting and developing a strong 2014 outlook. This first article asks the question “How much time do you truly have to train” 2014 is fast approaching. Thoughts of big goals hang in the air and reflections […]

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