Training Improvement Tips & Resources

PWR Lab training articles give you access to the tried-and-true strategies of world-class professional athletes. Posts include the fundamentals, like getting started with your first speed workouts, and more complex training concepts for the experienced & data-savvy, such as accounting for unloading in your training.

We strive to bring you a range of lessons, from basic training tips to cutting edge data science concepts, enabling you to learn from professionals and your own training data. Read about all aspects of training and competition, from warm up drills through race day mentality. Learn about the perspectives and drives of professional runners and world champion triathletes, and how these approaches apply to your own goals. Train smarter, run informed, and get better results from your efforts. Our network of experts is constantly growing, so check back to keep learning more, and developing your strategic toolkit.

How To Use The Daily Checklist
How To Use The Daily Checklist
BY MEGAN ECKERT
September 13, 2020

The Daily Checklist is designed to drive athletes' use of PWR Lab to maintain safe and productive training.

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Staying In Your Lane
Staying In Your Lane
BY ADDI ZERRENNER
August 17, 2020

2020 Olympic Trials Marathoner and former NCAA Division 1 runner, Addi Zerrenner breaks down the importance of "staying in your lane" to avoid comparing yourself to others.

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How To Use The Workout Builder
How To Use The Workout Builder
BY MEGAN ECKERT
August 07, 2020

This tutorial will walk you through how to build a workout that will enhance your fitness without increasing injury risk.

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Why So Much Red?
BY DR. JEFF MORENO
June 25, 2020

Dr. Jeff Moreno breaks down the reasons runners experience training load errors, and corresponding "red bars" in their PWR Lab account.

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Recipe Please
BY DR. JEFF MORENO
May 13, 2020

Creating a healthy training regimen is a lot like cooking off a recipe; you need the right balance of ingredients achieve your intended outcome. In this blog, Dr. Jeff Moreno shares his recipe for healthy running.

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Postpartum Return to Running | A Guide for New and Experienced Moms
BY DR. SARA TANZA
April 27, 2020

A mother’s guide for returning to running after giving birth created by postpartum physical therapy expert, Dr. Sara Tanza PT, DPT. Filled with exercises and a plan to safely add miles back to your routine, this guide will help you get back to running before your little one can walk.

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RUNdamentals | Back to the Basics
BY DR. JEFF MORENO
April 17, 2020

Dr. Jeff Moreno explains the RUNdamentals of physical and mental strength for runners. This blog breaks down simple, essential activities to promote healthy running.

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How to Pivot to Running
BY DR. JEFF MORENO
April 14, 2020

Athletes and exercisers of all types are simplifying their training in response to coronavirus, and many are turning to running. Use PWR Lab's 'Pivot to Running' calculator to create a custom running plan that will keep you fit in a safe way.

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The 5 C's of High Performance
BY DR. JEFF MORENO
April 03, 2020

Dr. Jeff Moreno introduces the 5 Cs of high performance running and explains how practicing control, consistency, and correct loading to increase your running capacity and take charge as the CEO of your training.

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Altitude Training 101
BY MEGAN ECKERT
March 17, 2020

Many great endurance athletes seek out opportunities to train – or even live – at altitude. Whether it's Bowerman Track Club visiting the Olympic Training Center in Colorado Springs, Eliud Kipchoge growing up in the mountains of Kenya, or PWR Lab hosting elite runners in Flagstaff, altitude seems to work for distance runners. This blog digs into the reasons why runners thrive up high.

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How To Calibrate Your Feel
BY DR. JEFF MORENO
February 12, 2020

Dr. Jeff Moreno breaks down how to train by "feel" and move intuitively to enhance the way we train with smart watches.

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Hills Pay the Bills
BY COACH KEVIN ONDRASEK
January 07, 2020

We've all heard the saying "Hills Pay the Bills", a testament to the extreme versatility of hill workouts. Training on hills has powerful benefits for runners of all levels: enjoy this video breakdown & 3 example workouts!

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Crafting the Conscious Athlete
BY MELISSA BRAUN
December 10, 2019

Accomplished pole vaulter and movement coach Melissa Braun outlines the importance of consciousness in competitive athletics and daily life, and lists 5 essential tools for developing the balance & self-trust needed for success.

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A Champion's Mind: Perspective from Katie Zaferes
BY DR. JEFF MORENO
November 14, 2019

Dr. Jeff Moreno discusses how common pre-race anxiety is, framing it as a reflection of one's passion for the task at hand, and sharing a poem by Olympian & World Champion Katie Zaferes on mental race day readiness.

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First Principles for Coaching High School
BY COACH ALEX LYONS
November 07, 2019

Coach Alex Lyons outlines his 5 'First Principles' when it comes to coaching high school athletes, and the importance of keeping these key principles top of mind throughout the process of guiding an athlete's development.

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3 Workouts to Power Your Speed
BY STEPHANIE SCHAPPERT
October 03, 2019

Hoka NJ-NY Track Club runner Stephanie Schappert (former Villanova great) discusses the importance of speed workouts for runners looking to get better at any distance, and how to incorporate them into a training program.

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Playing the Long Game
BY VANESSA FRASER
August 27, 2019

Nike’s Bowerman Track Club runner Vanessa Fraser (former Stanford great) demonstrates the maturity of athletes many years her senior. Vanessa attributes much of her success to a perspective focused on the ‘Long Game’, which was instilled in her at a young age by a number of coaches and mentors, including PWR Lab co-founder and physical therapist Jeff Moreno.

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Learning from Katie Zaferes, World's #1 Ranked Triathlete
BY DR. JEFF MORENO
July 25, 2019

PWR Lab’s Dr. Jeff Moreno shares lessons learned from working with ITU's #1 World Ranked (Olympic Distance) Triathlete Katie Zaferes to help her achieve greater consistency.

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Conventional Wisdom, Conventional Injuries
BY MEGAN ECKERT
July 16, 2019

Up-and-coming distance runner Megan Eckert shares her story of training for her first 40+ mile run, highlighting the pitfalls of today's conventional wisdom in distance running, the injuries that commonly arise as a result, and the future PWR Lab is striving to create.

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What is 'Unloading'?
BY JEN VROOMEN
July 11, 2019

Reducing training load can be a well-informed strategy or an unintentional disaster - learn what Unloading is, the different forms it takes, and the contexts in which Unloading is advantageous.

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