Running Niche Training Blog
Check back here often for insightful blog posts from Running Niche co-owner, Bob Dyer, (AKA “Running Niche Bob”) about training for competitive long-distance running using the Lydiard Method.
Soreness or Injury?
Not all pain means injury. Learn how to tell the difference between normal training soreness and a real problem, and when to push through versus when to rest.
Why Recover?
Stress + Rest = Adaptation. Learn why recovery is the most overlooked part of Lydiard training and how it prevents injury while building your aerobic engine.
Recovery Runs: The Most Important Run You're Probably Skipping
Recovery runs are the unsung hero of Lydiard training. Learn how easy-paced running between hard sessions promotes adaptation, prevents injury, and builds your aerobic base.
The Ultimate Guide to Finding the Perfect Running Shoes: Fit, Shape, and Sizing Tips for Every Runner
Learn how to find the perfect running shoes with expert tips on fit, shape, and sizing. Discover why proper shoe shape matters, how to avoid common issues like black toenails, and ensure comfort and performance with every run.
What do Mitochondria do in Muscle Tissue?
Why is aerobic base building so critical to marathon performance? Bob Dyer explains the science behind mitochondria — the cellular engines that slow, easy running builds — and why they're the foundation of every successful training plan.
Shoe Rotation is an Important Part of Good Training
During our daily running shoe fittings, we often get the question; “Is it better to rotate shoes, or have more than one pair of running shoes?” The answer is yes particularly for 4+ days a week runner. Following are some thoughts from Jen and Bob at Running Niche about the benefits and how to approach selecting a rotation.
Muscle Fiber Damage in Runners
What does hard training actually do to your muscle fibers? Bob Dyer shares scanning electron microscope images showing exactly how exercise damages muscle tissue — and why that damage is the key to getting stronger.
Why You Should Rethink the 20 Mile Long Run: Marathon Training Tips
Is the 20-mile long run the best approach to marathon training? Learn why it might not be ideal and explore expert-backed tips for safer, more effective endurance-building methods.
Post Race Recovery
So, you just finished your half or full marathon. This next phase is critical to complete before you start another training cycle for fall. First rule of thumb is you need one day of recovery for each mile run in the race. So, 13 days for a half and 26 days for a full marathon.
The reason why is quite simple; you have damaged the muscle fibers in your legs. You may not feel it but it’s there at the cell level, its deep tissue damage. These fibers have to repair themselves and this takes time and care.
Recovery doesn’t mean no running. It means take a few days off, eat well, re-hydrate and rest. But you can run. This is the time to really listen to your body and do feeling based jogging or running. Take it slow and easy, your body tells you what you can do.