The MTGE BlogOur team's top coaches, athletes, and other experts share their best advice, research, how-tos, and insights—designed to teach you how to be a better runner.
Ep. 6 – #HeyCoachRyan – Why don’t I hurt after running 69 miles in two days?
Today's question comes from Maartje! #heycoachryan I ran 69 miles in 2 days over the weekend (ran, no walking) and sat in ice baths for 30 minutes in between and after to speed up recovery. My body and legs feel fine, like nothing happened. But I ran 69 miles, so...read more
Ep. 5 – #HeyCoachRyan – Should I wear a hydration vest for my road marathon?
Today's question is from Crystal Ross - she asks "I will be running my 10 road marathon in June. I am struggling to decide if I should run with my hydration vest. I have worn it for all 9 marathons and my 50 miler, I call it my "baby blanket" Coach Ryan and I have...read more
Ep. 4 – #HeyCoachRyan – How hard should my cross training be?
Today's question comes from Karen Giroux - "Ryan Knapp, I have sort of a follow up question to David B. Hayes "how fast should my pace be" question from a couple weeks ago. My training schedule is pretty consistently 45-1:00 easy runs right now, with the...read more
Ep. 3 – #HeyCoachRyan – Using Machines as a Substitute for Running When Injured
So - Episode 2's actual question came out as a response to the video. Meaning, the Ark Trainer in question was being used as a way to recover from injury. I challenge this notion to ask "Why?" Why are we using this and not recovering from injury? This is my response....read more
Ep. 2 – #HeyCoachRyan – What Machine is Best for Cardio?
Today's question comes again from David Hayes (he's on a roll!) Saw this post from a guy in my Dana Farber Boston Marathon group (who I believe will be running his first marathon). Do people agree with his premise - that the Arc Trainer is the "best" cardio machine...read more
Ep. 1 – #HeyCoachRyan – What Pace Should I Do My Long Runs At?
Today's question comes from teammate David Hayes - he asks "What pace should I be running my long runs? I'm interested in both what Ryan Knapp says, as well as what all of you are doing. I have difficulty with "effort based" training, since I tend to downplay effort....read more
VIDEO: How to use effort based/heart rate training to make you a faster runner.
Our overall goal with training is to increase pace while working at the same effort. There are two ways to do this. One is to train the top ends of the scale and extend the pace we can run in Zones 3, 4 and 5. This type of hard effort is what we see the...read more
VIDEO: Demonstrating Heart Rate/Perceived Exertion Zones
Yesterday's video on Personalizing Heart Rate Zones was such a hit, that we are going to continue with the topic. Now that you have your heart rate zones dialed in, what does it sound like when you are running in those zones? Contrary to popular belief, our body is...read more
(VIDEO WALKTHROUGH) How to Personalize Your Heart Rate Zones for Running
Are you trying to use heart rate as a tool for your running, but unsure about heart rate zones? Personalizing your HR zones is absolutely 100% necessary to really use the numbers as a tool for training. In my promise to provide REAL, tangible answers and...read more
Running Your Best Race – Paige’s Performance at the Boston Marathon
We grossly underestimate the power of running our own race. Too often, we are consumed with the desire to do more than we are trained for that we end up running way worse times than we should be running. Paige’s performance at the 2015 Boston Marathon proved my point...read more