When your foot lands on and pushes off the ground, it applies a force to the ground. Consequently, the ground applies a force to your foot that is equal in magnitude and opposite in direction to the force applied by your foot.   When your foot lands out in front of your center of gravity […]

Riches are in the Niches

  When I coached high school track and field, it was often difficult to get kids to focus on one event. With so many options in the sport, many want to run and jump and throw. I’ve tried to convince them that it’s better to be very good at one event than mediocre at multiple […]

Landing Softly or Landing Hard-ly?

  We’re told to do a lot of things softly. Librarians tell us to whisper in the library. Theodore Roosevelt told us, “Speak softly and carry a big stick.” Golfers are told to grip the golf club softly rather than strangle it. Even the hip hop group Fugees sing, “Killing me softly with his song.” The […]


. . I first met Dr. Walter Herzog when he was 40 years old. I was a 22-year-old, inexperienced but overconfident master’s degree student when I stepped into his office at the University of Calgary. I was both impressed and intimidated. I could tell he meant business. He revealed in a later conversation that he […]


    I get rejected. A lot. I fail. A lot. I look down. A lot.   But I keep going. Because I have an unyielding belief.   One of the athletes I coach recently reminded me of what I wrote in THE INNER RUNNER:   “I often tell myself, as I suspect many runners […]

Q-Angle and Running

  Ever notice that good female runners have very narrow hips? Women’s wider hips compared to men create a more pronounced angle between the pelvis and the knee (called the quadriceps-angle or Q-angle), as the femur occurs at a more oblique angle compared to the femur of a man. A large Q-angle causes the patella […]


  I started my coaching career in 1997 at a college in New Jersey. I was the head coach at 24 years old, which made me one of, if not the, youngest head college coach in the country. I was very proud of that. I was fresh off my bachelor’s and master’s degrees from the […]

My Queasy Stomach

  Stomach get queasy when you run? Feel like you have to poop your shorts? You’re not alone. Gastrointestinal distress is a common problem among runners. Try these 8 things to minimize the risk: 1. Avoid high-fiber foods in the few days before the race. 2. Ingest multiple types of carbohydrates during the race (which […]

To 5K Pace or Not to 5K Pace?

    Many runners and coaches seem to be fond of training at 5K or 10K race pace, designing workouts at those paces. There is not much value to doing that other than to practice specific race pace. While it may seem logical to run at 5K (or 10K) race pace as often as possible […]

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