Sodium Bicarbonate for Runners: A Coach’s Guide to Buffering the “Burn”
In my years as a chiropractor, I focused on the “structural integrity” of the human machine. But as a coach, I’ve realized that performance is often less about the chassis and more about the Aerobic Bank Account. Think of your training as wealth management. Your long, slow runs are aerobic deposits—they build your equity and […]
Beyond Foam Rolling: The Coach’s Guide to Percussion Massage for Runner Recovery
As an elite running coach and retired Doctor of Chiropractic, my primary goal is to equip my athletes with the most effective, science-backed strategies for performance and longevity. While foam rolling remains a cornerstone of self-myofascial release, the rise of percussion massage devices – commonly known as massage guns – has introduced a powerful new tool […]
Unlock Your Running Potential: The Doctor’s Guide to Foam Rolling for Every Phase
As a runner, you’re always chasing that next PB (Personal Best), whether it’s a faster mile or a longer distance. But true running potential isn’t just built on miles logged; it’s forged in smart preparation and diligent recovery. One of the most effective, yet often misunderstood, tools in a runner’s arsenal is foam rolling. As […]
Race Day Nerves? A Mile Runner’s Mental Game Plan for Confidence and Calm
Standing on the line at New Balance Nationals, the stakes feel higher. The lights are brighter, the competition is deeper, and every athlete in the field belongs. Before the mile final one year, a talented athlete I coached looked calm on the outside but admitted quietly, “Coach, I don’t know if I’m ready for this […]
Train Slower to Race Faster: The Science of Building a Powerful Aerobic Base
The Surprising Secret to Your Next PR: Why You Need to Slow Down to Get Fast Training slower to race faster might sound like a contradiction, but it is a Peter Snell and Arthur Lydiard 1962 after Snell breaks the World Record in the mile fundamental principle that changed the face of athletics forever. At its […]
The “Gray Zone” Trap: Why Your Moderate Effort is Killing Your Progress
In my clinic and out on the track, I see it every single week: a runner who is working their tail off but has nothing to show for it. They’re stuck on a plateau that won’t budge, or they’re constantly fighting off nagging “niggles” that feel like a ticking time bomb. When I look at […]
Q&A with Coach Burger – The Mailbag
January Q&A with Coach Burger – The Mailbag In my years as an elite coach and a retired Doctor of Chiropractic, I’ve noticed a frustratingly common trend: runners who are “data rich but wisdom poor.” They have the latest GPS watches, the heart rate straps, and the super-shoes, yet their race times haven’t budged in […]
3 Ways to Determine Your Running Threshold Speed and Why Knowing Your Threshold Pace is Crucial
The term “threshold speed” refers to your Lactate Threshold (LT) or Functional Threshold Pace (FTP). This is the fastest speed you can sustain where your body is clearing lactate (a byproduct of carbohydrate metabolism) at the same rate it is producing it. Think of it as the razor’s edge between sustainable hard running and rapidly […]
7 Powerful Reasons Why Running Goals Are Essential To Improve Your Running
Every time you lace up your shoes, you have a choice: run aimlessly or run with a mission. The difference between those two approaches is defined by your goals. A goal isn’t just a finish line; it’s a critical training tool that structures your effort, maximizes your consistency, and helps you achieve things you never […]
Unlock Your Speed: The Power of High-Volume Strides at Mile Pace
For many distance runners, “speed work” is a daunting phrase associated with gasping for air on a track. However, one of the most effective tools for improving performance isn’t a grueling interval session, but rather high-volume strides at mile pace. Strides are short bursts of faster running, typically lasting 15 to 20 seconds, focused on […]