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Not every speed workout needs to be structured around miles or intervals. Sometimes getting faster is just as much about having fun! That what makes this stoplight workout the perfect addition to any training plan.

A variation on the classic fartlek, this workout is broken down into timed segments run at easy, medium and hard paces. The effort is entirely customizable and up to you. To make it even easier, we’ve teamed up with Her Campus, who created a fun Pinterest-friendly infographic to explain the workout.

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If your goal is to run better and faster, you should strength train. Really, if you consider yourself a runner, you should strength train. Period. Get your training plan here!
Most runners believe that in order to be better-performing and faster-running machines, they simply need to run more and hone their craft by following a well-designed running program. Well, that's only half true.

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1. Maintain muscle

After a night of sleep, your body is in breakdown mode, especially when it comes to muscle proteins. It's key to refresh your muscle cells with amino acids - the building blocks of protein. Aim for 20 to 25 grams of high-quality protein along with a dose of 50 to 100 grams of carbs to replenish the fuel your muscles need.

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Do you want to run faster?

Of course you do!

Truth be told, if you are serious about becoming the best runner you can be, you’ve got to do more than just running. In fact, running will only get you so far.

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