FOULTIPS RUNNING BLOG
39 Quick Tips for Summer Running
Stay safe and strong with these summer running tips backed by experience – A 5-minute read
How Heat and Humidity Impact Your Running Performance
Discover how heat and humidity affect your running pace, effort, and safetyâand learn how to train smarter in high temperatures and humid conditions. A 4-minute read
Benefits of Running on an Empty Stomach
Discover the science-backed benefits of running on an empty stomach: improved fat metabolism, endurance and smarter adaptations – A 4-minute read.
Building Speed Upon Your Running Base
Now that you have build your base, it is finally time to build your speed – A 3-minute read
Embrace the Boring Training
While running fast is fun, you can’t do it wihtout a solid aerobic base, which gets built by running slow – a 3-minute read.
Run Strong, Stay Balanced, Beat Burnout
Pushing too hard can lead to burnout. Learn how to balance training, rest, and life to run strong, stay healthy, and love the sport long-term. A 3-minute read.
Are Races Too Expensive? What Are You Paying For?
Race fees have climbed, but so have the perks. Is it worth it? Explore how running events evolved and what youâre really paying for in your race entry – A 3 minute read.
The Art of the Finish Line Photo
Want better race photos? Learn simple tips to nail your finish line shot and capture the emotion, not just the moment – A 3-minute read
A Lesson from Each Marathon
Each marathon has a different narrative and run/life lesson. Here is what Iâve learned from my 12 marathon finishes – a 5-minute read
Focus on the Running Journey
While setting goals is essential, running is a lifelong journey with no final destinationâan ongoing pursuit of excellence – a 2-minute read.
Setting Goals for the New Year
As a brand new year dawns on us, we must set up our goals to ensure they can be achieved – a 3-minute read.
Mastering the Mile-Repeat Workout
Master mile repeats to improve endurance, speed, race pace, and running efficiency effectively – a 4-minute read.
Night Running Basics: Tips to Keep You Seen and Secure
When it comes to running in the dark, visibility is not just mandatory, but your responsibility – a 3-minute read.
Failure and Running Growth
Tools to turn the inevitable failures in our running into opportunities for personal growth – a 3 minute read.
Should I Run With a GPS Watch?
A GPS watch is a formidable tool, but what kind of runner should not wear it for certain runs? – A 4-minute read.
Times Union, Albany, NY
As part of their coverage of the 2024 Mohawk Hudson Marathon and Half Marathon, which took place in Albany, NY, this local newspaper highlighted four pictures and three runners: A - The marathon winner, maleB - The marathon winner, femaleC - Adolfo Salgueiro I donât...
Book Review: The Great Grete Waitz
Discover the inspiring life of Grete Waitz in this eBook, featuring eight Runnerâs World articles. – a 3-minute read.
Taper: Nothing to Win, Everything to Lose
Tapering is a critical component of every training cycle. Don\’t ruin your race by mishandling it – a 3-minute read.
Tips for Out-of-Town Racing
Traveling for a marathon? These essential tips will help you balance race day priorities and adventure for a successful trip! – A 4 minute read.
Optimism vs. Wishful Thinking
Optimism in running motivates progress, but wishful thinking leads to setbacks. Learn to distinguish the two for success – a 4-minute read
Building Your Aerobic Base
Building a strong aerobic base is crucial for marathon success, emphasizing patience, consistency, and proper pacing – A 3-minute read.
Speedwork: Track or Road?
The benefits and drawbacks of speedwork on track versus road. Which environment best suits your goals?- A 3-minute read.
Should I Run Through Pain?
Aches and pains are a normal part of running, but when should we push through and when should we stop? – a 3-minute read
Reframing Your Thoughts to Improve Your Runs
Experience immediate improvement by identifying and replacing negative thoughts – 4-minute read.
A GPS Watch Shouldnât Rule Your Running
The GPS watch is a wonderful tool, but for many, it has overtaken our running and stolen the fun – a 3-minute read.
Book Review: Marathon Woman
A first-person account of Kathrine Switzerâs journey that every runner, especially women, should know – a 3-minute read.
11 Tips for Your Summer Running
Adapting to summer running is the name of the game; It will keep you safe, progressing, and ready for the racing season – 4-minute read.
Running is Therapeutic, Not Therapy
Running helps manage anxiety and boosts mental clarity, but it can”t replace therapy. Read Elizbethâs first-person account – 4-minute read
Heat Exhaustion Vs. Heatstroke
Being prepared for the hotter temperatures and learning to identify heat-related illnesses, can prevent a tragedy – 4 -minute read
Thoughts from a Coaching Role Model
A personal reflection on three thoughts from Steve Magness, one of my coaching role models – 3-minute read.
Runners’ Ten Commandments
When it comes to running rules, many authors have delved into the Runner Ten Commandments – a 3-minute read.
Book Review: The Ghost Runner
A talented runner unable to compete due to the hypocrisy of British amateur sports in the 1950s and 60s – a 3-minute read.
The Cardinal Sin for the Novice Runner
Too much, too fast, too soon. The recipe for a novice runner to get injured or burned out – a 3-minute read
When a Racecourse is Mismeasured
Racecourse distances are sometimes misjudged, leaving us ungratified. So, what to do with that PR – a 3-minute read.
The Changing Landscape of Running as We Age
Every runner will eventually face the point when he/she realizes what was normal can no longer be matched. Adjust or perish. A 4-minute read.
On Running Shoe Rotation
Alternating several pairs of shoes will improve your running and will be cheaper in the long run – 4-minute read,
An AI-Generated Running Story
A running story told by Windows Copilot based on an image. Truly remarkable – a 2-minute read.
Running Resolutions for 2024
As we face a brand new year, we better have an idea of what we want to accomplish so we donât find ourselves wasting it – 3-minute read.
End of a Challenging Running Year
As 2024 dawns on us, I evaluate my less-that-stellar 2023 running year. – 4-minute read
On Hitting the Wall
Your body doesnât have the resources for a marathon. Nurture it properly so you donât figure out why itâs called âhitting the wallâ – 3-minute read
Overcoming Runners Data Overload
It is great to have access to tons of running information, but we must limit ourselves to what we understand, so we donât become slaves to it. 4-Minute read.
From Zero to Marathoner in One Year
With determination, Grace P. went from wanting to run to finishing her first marathon in just one year – 5 minute read.
Balancing Running and Life: Finding Perspective
You may be fully committed to your running, but keeping it in balance with your life is as important as lacing up those shoes and going for a run. – 4-minute read
Book Review – “We Share the Sun”
The incredible journey of Kenya\’s legendary coach Patrick Sang and the fastest runners on Earth. 3-Minute read.
When Youâre Stubborn and Donât Listen to Your Body
A guest perspective by journalist Javier Mota, who ended up injured after a 1000+ day running streak – 6-minute read.
Learning the Hard Way
Even the most experienced runners eventually screw up. These are 8 ways to avoid learning the lesson at an inconvenient time in your training. 4-minute read.
The Power of Goal Setting
Goal-setting may be the key to keeping runners focused during difficult times in their training. – 3-minute read.
Coach Adolfo Featured in VoyageMIA Magazine
Coach Adolfo was featured in the Miamiâs Most Inspiring Stories section – 5 minute read