Jason Fitzgerald
@JasonFitz1
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Strength Running Head Coach, host of the Strength Running Podcast, columnist for Trail Runner Magazine, 2:39 marathoner. Visit me at
Denver, CO
Joined December 2009
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Pinned Tweet
What questions do you have about running form?
I’d like to help you with simple, actionable ways to improve your form (bc better efficiency will help you race faster).
Leave all your questions ⤵️
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The Boston Marathon is the closest thing to a real sporting competition that the adult marathon scene offers.
It’s like college cross country - except for marathons.
It’s like the national championship of marathoning.
No, you don’t get in just because you’ve never been.
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Stop writing FM for "full marathon." That does not exist.
There is "half-marathon." And "marathon." Full stop.
I will die on this hill.
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Running 26.2 miles is an accomplishment that always deserves respect, no matter the finish time.
It’s a distance that’s so far, you run out of fuel. It’s so far, normal people balk.
But it’s so exciting, you’ll probably be back for more.
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Whenever I’m deep in a long run, or suffering through a hard workout, it always gave me perspective to think back to when I was injured and couldn’t run.
Because I’m those moments, I’d give anything to run long or suffer on the track.
Injuries have a way of forcing gratitude.
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Just got this meme removed from Instagram for "incitement to violence" 😆
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Snoop Dog ran 200m in 34.44 seconds at the Olympic Trials. He is a 52 year old non-runner who smokes a lot of pot.
I am incredibly impressed.
What could you run for 200 meters??
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What is a "full marathon?"
There is "marathon" and "half-marathon." A "full marathon" is redundant and unnecessary.
I will never let this go.
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If you can't easily run a 10 mile long run at the beginning of a 16 week training plan, you have NO BUSINESS racing a marathon in 16 weeks.
Willpower, adrenaline, or motivation is not a substitute for proper long runs.
The hubris runners show around the marathon is stunning.
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Bernie Sanders has run a 4:37 mile 🤯
When I was in high school and college I ran the mile and cross-country and loved track and field. So it has been a lot of fun for me personally to watch Elle's incredible achievements and to cheer her on. Like many other Vermonters I look forward to seeing what Elle does next.
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Most runners don’t want to hear it… but your 30-40 mpw is simply not enough.
The average competitive runner runs 35.5 miles per week. Is that enough? Hint: Probably not.
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Stop writing FM for "full marathon." There is no such event.
There is a "half marathon" and "marathon." Full stop.
I will die on this hill.
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Hocker had the slowest opening 400m of Ingebrigtsen, Kerr, Nuguse, and Hobbs.
It's quite likely that by saving himself about a second on the opening lap, he saved himself a strong kick and clinched the gold. Just incredible early pacing.
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“Distance runners are experts at pain, discomfort, and fear. It’s a matter of how much pain you can deal with on those days. It’s not a strategy. It’s just a callusing of the mind and body to deal with discomfort. That’s the nature of their game. Taking pain.” – Mark Wetmore
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Strava did a study a few years ago on Boston Marathon Qualifiers. Do you know what they have in common compared with non-qualifiers?
They run more.
Focus on monthly mileage for this; it forces you think longer-term. After 3-4 months, there's no doubt you'll be faster!
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If you ran a marathon this past weekend, this is your week to relax! Skip the running, sleep in, read a good book, take a walk, and enjoy the lack of training.
Next week, get back to it gently, gradually, and intentionally.
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Running 26.2 miles is an accomplishment that always deserves respect, no matter the finish time.
It's a distance that's so far, you run out of fuel. It's so far, normal people balk and say, "That's why we have cars."
But it's so exciting, you'll probably be back for more!
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Good things happen to runners who don't overthink their training.
It's ok that you ran 7.8 miles instead of 8. Don't worry about your heart rate being 142 instead of 140.
Instead, focus on consistency and the *direction* of your training. If it's moving forward, celebrate!
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You know you’re a runner when you see someone else running and get jealous 😆
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If I could "redo" my running career, I would...
1. Be consistent with lifting weights (I'm a skinny guy... this would've been a game changer)
2. Run barefoot strides 2-3x per week like religion
3. Run easier on my easy days
4. Embrace short shorts from day 1
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Sure, running marathons or posting fast times is exciting. But we can still train for other things.
Like carrying the groceries up two flights of stairs. Or being able to enjoy a run with friends. Or personal satisfaction.
No matter your reason to run, it's a good one.
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All this advice about "workouts to increase your VO2 Max" are missing a key phrase: "in the short term."
Because if you want to increase your VO2 Max *in the long term*, you wouldn't do any of those workouts. You'd build a massive aerobic engine with Z1/Z2/Z3 running over years!
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I love the "do the best you can" framework for training decisions.
Can't run 10 miles? Run 8.
Can't do that particular exercise? Do an easier version?
Can't hit your 7min/mile goal pace? Try for 7:15.
Running is endlessly flexible and adaptable to your needs. Embrace that!
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The fundamentals work. Get faster by:
1. Running strides 1-3x per week (get comfortable going fast)
2. Run higher overall mileage gradually over time (keep it easy)
3. Get strong (bodyweight is great, gym is better!)
Keep it simple and thrive 🤜🏼 🤛🏼
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Small training changes often lead to huge breakthroughs in your ability:
-- Strides 3x per week
-- Weight lifting 2x per week
-- 10% more mileage this season
-- Dynamic warm-up instead of stretching
-- Not wearing shorts over your tights
What are you focusing on?
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My favorite 5k race strategy: "Let Jesus take the wheel."
It's aggressive and usually fails. But if you think a breakthrough is possible, run the first mile ~15sec faster than goal pace. Then, hang on for dear life.
It's not a "safe" approach, but it can result in a huge PR!
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I always find "do the best you can" is a valuable framework for training decisions.
Can't run 10 miles? Run 8.
Can't do that exercise? Do an easier version.
Can't run 7min pace? Run 7:15 pace.
Running is endlessly flexible and adaptable to your needs. Embrace that!
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Many are saying that Hocker “ran his own race.”
I disagree. He had to stay in contact. He had to respond to others. He took advantage of their mistakes. He kicked according to how the race was unfolding.
Hocker *competed* against others to win a race. This was not a time trial!
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I used to laugh at parents who got all worked up at their kids sporting events...
Until I went to my daughter's first XC race this past week. I needed all of my willpower not to drop 8 years of XC advice on her and scream out very aggressive strategy during the race...
She's
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Want to run a sub-3 marathon? Try to hit these shorter distance times first (it's easier to run fast in a shorter race than a marathon) and then that sub-3 becomes much more realistic!
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Remember! Aerobic adaptations are *structural* (bigger heart, more mitochondria, denser capillaries).
Anaerobic adaptations are *functional* (more efficient operation of structures).
Aerobic work expands your ability.
Anaerobic work sharpens your current ability.
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What is a "full" marathon?
Is it any different than a "marathon" (a 26.2 mile foot race)?
Or is it an unnecessary, redundant, silly phrase that should never ever be said again?
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Improvement in 5 steps:
1. Train from where you're at, not where you'd like to be
2. Gradual progression (mileage/intensity ⬆️) over time. Consistency is king
3. Run a lot (only 10-20% hard)
4. Race a variety of distances in soundly planned seasons
5. Recover, rinse & repeat
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Small training changes can lead to breakthroughs:
1/ Strides 2-3x / week
2/ Lift weights 2x / week
3/ 10% more mileage this season
4/ Dynamic warm-up instead of stretching
5/ Not wearing shorts over your tights
Which one are you focusing on?
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"In marathon runners, a low training volume (<40 km/wk) was related to a slower finish time and a high training volume (>65 km/wk) to a faster finish time."
It's not rocket science. But it's still difficult to run a lot.
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A lot of runners tell me they do a 5-10min easy run for a warm-up before a hard workout.
How is this possibly enough running to get you ready for a hard effort?!
If you want to feel better in workouts, give yourself 15-20 minutes (or a little more if you're 40+) after a
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Sub-8 pace at 85 years young!!! 💪🏻💪🏻
Angel Canó of Spain wins M85 World Masters 800m gold in 3:51.79 ahead of Australian David Carr (4:03.80) who wins the M90 gold
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The only secret sauce to running is consistency. Help yourself be more consistent:
- Avoiding killer workouts. They should be rare
- Prioritize tomorrow's run (
@tomforemancnn
told me: don't do anything today that jeopardizes tomorrow's run)
- Make prevention a top training goal
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"It's hot, I'm just going to go through the motions."
"It's cold, I'm taking a rest day."
"It's pouring ran, I'm going to skip my run."
"It's too dark, I'll figure my run out later..."
Somewhere, there's a runner training when you're not. When you race, they'll beat you.
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The only secret to running is consistency.
Help yourself get more consistent:
1/ Avoid brutal workouts. They should be rare.
2/ Prioritize tomorrow's run over today's run
3/ Make injury prevention a top training goal
4/ Always have fun with your training!
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Endurance runners normalize the abnormal and make epic physical feats seem everyday:
Waking up at 4am to race 26+ miles?
Planning a multi-hour trail adventure at altitude?
Running hill reps with friends in freezing temps?
These are not normal things. And I love it!
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Just saw an Instagram Coach tell his followers to do some complicated test to see what 5k shape you're in.
Here's a controversial idea: just race a 5k. Simple (and more accurate)
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Whenever I'm deep into a long run or workout and I'm suffering, I like to think back to moments when I was injured.
Because I'll take any amount of suffering on a run if the alternative is *not* running.
Injuries have a way of forcing gratitude 🙌
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Need to simplify your training?
1. Run a lot of easy miles
2. Do strides (sometimes uphill) 2-3x per week
3. Lift weights
4. Stay consistent
Running doesn't have to be complicated all the time!
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One of the thousands of reasons why I love running? Your accomplishments are objective and yours forever.
I look at these PR's and (despite thinking I could've run faster), I know that they're mine. I wouldn't trade them for anything.
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Don't underestimate the simplicity and effectiveness of a lot of easy miles.
Not sure how to train? Unsure what race to register for? Need a break from workouts?
Just run a lot of Z1/Z2 miles. You'd be amazed at how fit you become with volume!
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Endurance runners normalize the abnormal and make epic physical feats seem everyday:
- Waking up at 4am to race 26_ miles?
- Planning a 4+ hour trail adventure at altitude?
- Running hill reps with friends in subzero temps?
These are not normal things. And I love it!
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Want to spot the good runner?
Find the fit looking, efficient runner going SLOW (even when others pass them).
The confidence to run slow, even when you're being outrun, is a sure sign of quiet confidence and strategic thinking.
I'll bet on that runner every time.
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Runners, fall in love with progressive overload. It’s the secret.
It means: higher mileage, longer long runs, more frequent long runs, longer workouts, better weightlifting, more frequent workouts, etc.
The “run less, run faster” crowd doesn’t want you to hear this.
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Running is difficult not because of the long runs or workouts. It's not the racing or the mileage.
It's the consistent nature of running that makes it so hard. Day after day, week after week, month after month. To improve, you must be relentless.
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Phrases we should banish when talking about training:
1. "No pain, no gain." (instead: "train, don't strain")
2. "All or nothing." (instead: moderation)
3. "I have to..." (instead: I get to...)
#coachingtips
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"There’s more to lose than there is to gain in the two weeks before a marathon. Anything you do during this time should be aimed at cultivating freshness and enhancing readiness, not developing fitness or feeding insecurity." - Mario Fraioli on tapering
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Perfect doesn't exist in
#running
. Do the best you can - it's all you've got.
Can't run the workout? Do an easier version.
Can't hit the mileage? Do as much as you can.
Can't lift? Do some bodyweight work at home.
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I love the "do the best you can" framework for training decisions.
Can't run 10 miles? Run 8.
Can't do that particular exercise? Do an easier version?
Can't hit your 7min/mile goal pace? Try for 7:15.
Running is endlessly flexible and adaptable to your needs. Embrace that!
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Every long run is a deposit. Every workout, stride, strength workout, and easy run is a deposit.
Over time, they add up.
But inflation (declining fitness) eats away at your gains as soon as you stop.
Never stop making deposits (outside of planned recovery, of course)!
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The NYC Marathon is less than 18 weeks away.
The Chicago Marathon is less than 14 weeks away.
The Berlin Marathon is less than 12 weeks away.
How's your training going?
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If I could have 3 wishes granted for runners, I'd choose...
1. The maturity to run easy when it's called for.
2. The ambition to run hard when it's called for.
3. The humility to ask for help when needed.
What would you add?
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I always find "do the best you can" is a valuable framework for training decisions.
Can't run 10 miles? Run 7.
Can't do that exercise? Do an easier version.
Can't run 7min pace? Run 7:15 pace.
Running is endlessly flexible and adaptable to your needs. Embrace that!
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If your 5k PR came within another race, it's not a real 5k PR.
Personal Records indicate a maximum effort over a certain distance.
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"Daddy, you smell like running." - my 4 year old 😆🤦🏻♂️
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As a coach, my training non-negotiables are:
1/ Warming up pre-run
2/ Strides 2-3x per week
3/ Consistent strength training
4/ A long run most weeks
Simple... but surprisingly effective!
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"I started HR training and actually became slower... Running slow has also brought on new injuries and issues."
Don't get fooled into thinking all you should do is low heart rate training.
Zone 2 is great, but it's not everything.
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Just saw a negative review for another running podcast because the host says "it depends" a lot.
Folks, that's the mark of an expert. Things ALWAYS depend on other things. For definitive answers delivered with confidence for any situation, find a charlatan (not a coach).
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The beautiful thing about running is that it's cumulative. Your efforts build, multiply, and grow.
The steady growth of my ability is what made me fall in love with the sport. If you've gotten hooked on running, you know how amazing the cumulative effect of training can be!
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After writing 3,000 custom running plans, I've learned:
1/ Most runners are much faster than they think they are (they just haven't trained well)
2/ Most runners don't run enough
3/ Most runners can guarantee a PR in the next 4 months by focusing on fundamentals
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1. Marathon (not full marathon)
2. Strides (not striders)
3. Just tights (no shorts over)
What unreasonable
#running
opinions do YOU have? 🤣
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If you want something done... find a race director! 🙌🏻👏🏻
Massachusetts has tapped Boston Marathon race director Dave McGillivray to run mass vaccination operations at Gillette Stadium and Fenway Park. He's part of a group of event organizers and unconventional logistics experts involved in the vaccine rollout.
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Why isn't David on
@espn
? Where is the major media attention for an historic, brain-melting performance?
500+ calories per hour. Heading into the Leadville 100, I wanted to chase Matt Carpenter’s legendary time of 15:42. That presented an obvious problem—Matt is a GOAT, who was better than I could dream of being. How can you compete with someone whose VO2 max was one of the highest
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Don't let slow easy runs fool you!
Often during hard training, your easy runs get slower. But this is normal and does *not* mean that your fitness is declining. After all, you're tired from long runs, workouts, and volume...
So embrace those easy runs. You've earned them!
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“The race always hurts. Expect it to hurt. You don’t train so it doesn’t hurt. You train so you can tolerate it.”
Man, I love this quote. Anybody know who said it?
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Step by step, brick by brick. Fitness is built over months and years, not days or weeks.
If I could gift every runner a superpower, it would be patience to slow down, progress more gradually, and savor every moment.
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If you bank time early in a marathon, expect to withdraw that time with interest later in the race.
For us mere mortals, running even splits will give us the best chance of a big PR on race day!
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It's amazing how much a runner can progress with just 2-3 months of dedicated, hard work.
The hard part is dedicating yourself to it and actually getting it done...
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Too many runners want to "work their ass off" for 2-4 months before a race. But it doesn't work that way: results happen in longer time scales.
Think in years and you'll race faster, while getting hurt less frequently. Boring, but effective!
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The era of mega high mileage is dawning
Canadian marathon record holder
@CamLevins
discusses his training for the 2023 NYC Marathon
Averaged about 170 miles a week (3-4 days that include three runs in a day) + more hills in this training block
FULL INTERVIEW:
#NYCMarathon
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Yesterday's Boston Marathon was a great example of why you should run when you don't want to - through wind, rain, snow, cold, heat, and everything in between.
If you can't bring yourself to run in poor conditions, how can you get your mind right to *race* in poor conditions?
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"It's hot, I'm going to skip my run."
"It's cold, I'm taking a rest day."
"It's pouring, I'm going to stay inside."
"It's too dark, I'll figure out my run laster"
Somewhere, there's a runner training when you're not. When you race, they'll beat you.
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Everyone loves to talk about Kipchoge the marathoner... but did you know he's run a 7:29 3k (Top 10 all-time - about 8:08 for 2 miles)?!
Us mere mortals can benefit from this example: get fast in shorter events before moving up to longer distances. You'll be way faster for it.
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Runner fears:
1. Injury
2. Running out of lube
3. No nipple band-aids
4. Losing a gel during a marathon
5. Going for the group run... in long mesh shorts
6. Saying "fartlek" out loud in front of people
7. Not having anybody ask how fast you can run in your new shoes
Any others?
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You know what grinds my gears? Runners who use miles per hour to discuss their pace.
Sorry, you are not a vehicle. Runners speak in terms of pace per mile (PACE), not miles per hour (SPEED). Just because a treadmill displays this metric, doesn't mean you should ever mention it.
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I love thinking about running as "leveling up" -->
- 50 miles per week
- Consistent double digit long runs
- Weekly workout
- Weightlifting 2x / week
Reach enough "levels" and you'll barely recognize how good you've become...
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"If you want to race fast, you have to train fast" is 100% true.
But it doesn't mean that most of your running is fast. In fact only 15-20% of your overall weekly mileage can be "fast" (the rest is easy). It's that *balance* that's the real secret sauce.
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If a genie granted me 3 wishes for runners:
1. The maturity to run easy
2. The drive to always train
3. The humility to ask for help
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I ran in a cotton t shirt and lived to tell the tale. AMA.
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Why aren't there more 8k races? I love this distance and will forever support more of these races, whether they're on the road, trail, or cross country.
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When in doubt, default to the fundamentals:
1/ Run consistently, most of it easy
2/ Strides 2-3x per week
3/ Strength train weekly
4/ Find positive runners to boost your motivation
You can then build on this foundation to go in any direction you choose!
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This one hurt. Went out too hot but still getting quicker overall. Progress!
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So many Americans up front! The 1500m is arguably the best event in track!!!
FAVOURITES DON'T ALWAYS WIN
🇺🇸's Cole Hocker is your men's 1500m Olympic champion 🤯
3:27.65 Olympic record ‼️
#Paris2024
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My phone HAS A LOT OF NERVE to talk to me about screen time this week
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The hard thing about running is that nobody else *really* cares. You run for YOU and for your own reasons.
The awesome thing about running is that the rewards, benefits, and thrills of running are also all yours!
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The amazing thing about today's
#BostonMarathon
? Tens of thousands of *regular people* are competing in a 26+ mile race in 25mph winds, rain, and close to freezing temps.
Runners are a special breed of people, that's for sure.
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Don't let slow easy runs fool you!
Often during hard training, your easy runs get slower. But this is normal and does *not* mean that your fitness is declining. After all, you're tired from long runs, workouts, and volume...
So embrace those easy runs. You've earned them!
4
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I've never spoke to an elite runner who thinks "quality over quantity."
It's both. It's always both!
Quantity paves the way for great quality. Quality then makes the quantity take less time. It's the symbiosis that works, not overly relying on one or the other.
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"The race always hurts. Expect it to hurt. You don't train so that it doesn't hurt. You train so you can tolerate it."
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I celebrated my 37th birthday today with a run while my daughter rode her bike next to me, donuts, and wine with my wife. I also realized it’s just about Strength Running’s 10-year anniversary! So many things to toast to today 😊
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Client: My marathon is soon! Where’s my custom training plan?
Me: I have the concept of a plan…
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