RUNSPIRITED

Answering running questions: Should a masters runner run-walk a marathon? What's the best swim-run ratio? How do I prevent nipple chafing?

How do marathon and ultra runners build a race calendar for the following year? Here are some ways to build a successful plan to meet goals

Why is it so hard for runners to sleep? Here are ideas on how runners, cyclists, endurance athletes can sleep better to improve performance.

My approach to coaching runners features individualized plans, a mix of runs, cross training, injury prevention and relentless positivity.

Hot weather threatens runners, who are at risk for dehydration, heat stroke and other ailments. 12 tips on how to run safely when it's hot.

How do I train for a 100-mile race? Here are tips from an ultra running coach on what you need to know before trying your first 100-miler.

Here are ways that runners can properly taper before a marathon or other race to allow the body to recover and adapt from all the training.

Megan Roche is investigating how to help women runners, part of that is research underway now at the FASTR program at Stanford University.

How do we bring more women into trail and ultra running? Here's my plan to inspire more women to run trails and try out ultra marathons.

Here are 10 ways for ultra, trail and even road runners to recover after completing a challenging race with elevation or in the mountains.