Nate Helming

Run Form and Technique

Proper Shoulder Warmup: How to Warm Up Shoulders For Runners

Proper shoulder warmup is often an afterthought for runners. Learn about effective upper body and shoulder warm-up exercises.

Injury Fix and Prevention

Running with DOMS: How to Fix and Conquer Muscle Soreness

DOMS stands for delayed onset muscle soreness, a condition that causes muscle aches and soreness. Learn how to get rid of DOMS for good.

Half Marathon Training

Tempo Run: What Is a Tempo Run (and Why You Need It)

What is a tempo run? Why should every runner should include a tempo run in their schedule? Learn how this training run can boost performance!

Injury Fix and Prevention

Foam Rolling for Runners: How Often Should You Foam Roll?

Ever wonder how much foam rolling is too much or too little? Learn how often you should foam roll, and what are the benefits of foam rolling.

Runner Nutrition

When Does the Body Utilize Fat Efficiently as a Fuel?

When does the body utilize fat efficiently as a fuel? Read the tips to learn how to optimize your diet for maximum performance.

Strength Training

16+ Best Hip Strengthening Exercises for Runners

Read through the best hip strengthening exercises for runners along with some drills and hip exercises to take your running to the next level.

Advice and Motivation

Super Cushioned Shoes: Are HOKA Shoes Good for Runners or Not?

Maximalist cushioned running shoes are all the rage these days with athletes. So you know, talking about if HOKA shoes are good in a running blog might get a little fiery—maybe even a little weird. After all, few things evoke more commentary, fervor, and zeal than a conversation around

Run Form and Technique

How to Prevent Chafing While Running (Avoid Runner's Rash)

Runner's rash got you down? More lube isn't always the answer. Learn how to prevent chafing while running with our tips and running drills.

Marathon Training

How to Train for a Marathon: Best Tips and Training Plans

Marathon training is a big undertaking; there is no question about that. But what if we told you marathon training did not have to be such a daunting idea? In fact, if you plan ahead, find a solid marathon training plan, and stick to that plan, gradual improvements will allow

Strength Training

Running and Jumping: 3 Best Jumping Exercises for Runners

Lots of runners skip plyometrics for the same reason they skip strength training and stretching—because it’s not running. But running and jumping go hand in hand. Being a better jumper certainly makes you a better runner, and we have the 3 best jumping exercises to help you get

Run Form and Technique

What Is A Thruster Exercise (And How To Do Them Right)

Thruster exercises might sound like a niche workout for lifting enthusiasts, but it has general benefits that can benefit any athlete (but especially runners). You’re not here because you care about thrusters in particular, or about squatting, or about anything for that matter that doesn’t involve you running

Injury Fix and Prevention

Our Foolproof Guide to Your Next Running Injury (Guaranteed*)

Our Tongue-in-cheek guide to your next running injury People, the promised land (of running injury) is around the corner. In fact, it’s within your grasp right now, and with some focus and a little direction, you can join 80 percent of the running population immediately. In fact, today could

Advice and Motivation

Our #1 Secret to Running Success

Sorry folks. Today we won’t be selling you on the latest and greatest shoe insert, GPS watch, or calf compression sleeves. Neither will we be offering you our “revolutionary” run performance supplement, shoelace tying secrets, or hidden-training-secrets-from-the-pro’s DVD. Nope. No siree. In fact, what we’re offering–for

Advice and Motivation

How To Think Yourself To A Better Run Split

How fast would you run, if you knew you could run that speed? What would your finish time be if you KNEW you had a perfect day and could execute it? Even more important…what would you eat, how would you sleep, and how would you take care of yourself

Strength Training

Strengthen Your Feet (And Hips!) With This One Easy Exercise

Your feet need help. And a lot of it. Like the spoiled pampered child who doesn’t play well with others, your feet have been dictating your running life for far too long. Plantar fasciitis. Bone spurs. Bunions. Achilles issues and collapsed arches. Did I mention stubbed toes, bloody toenails,

Injury Fix and Prevention

What Your Running Pain Is Telling You

Now here’s where you have to face the truth. Your Facebook feed may show sunset pics from your latest weekend hike, that time you went kayak adventure racing and yes, even that half marathon medal you now proudly own. What it doesn’t always show, however, is you limping

Beginner Running

Hate Running? Here Are 5 Reasons Why Running Might Hate You Too!

“But I hate running. …” (Sigh) Yes, I know you do. You told me yesterday and the week before that. You even tweeted it last night. But have you ever asked running’s opinion of you? Well, I asked, and let’s just say running has a few things to say.

Injury Fix and Prevention

3 Surprising Uses for Ice! (In Your Pants Being One Of Them)

It’s hot out. No surprises really as August is supposed to be hot, right? But man, everytime I start chugging up the local hills…the sun drilling into me, I immediately get pasty-mouth. You know the feeling when your tongue feels almost thick and your salivary glands just don’

Advice and Motivation

Do You Call Yourself A Runner?

Written exclusively for Freestyle Connection. Check out this latest project from my of my best friends and greatest influences, Carl Paoli. Not only will you see the occasional article from me, but incredible videos, articles, and interviews from some of the best movers and shakers in the business. That’s

Strength Training

The Get Strong or Die Trying Burpee Breath Ladder Workout

Here are the rules. There are only two. Rule #1: you will perform burpees and nose breaths in an ascending ladder of reps, starting at one rep of each, then doing two of each, three of each, eventually ending at ten reps of both burpees and nose breaths. Rule #2:

Run Form and Technique

Get Strong: One Simple Workout That Will Change The Game!

Just a friendly little warning…. You might actually improve if you do this exercise. So obviously this video may not be right for you. If you’re shaking an emoji fist at me right now, let me tell you, most runners are AFRAID of success. I mean…WHAT IF: — you

Marathon Training

Are You Marathon Ready?

How many of you have wondered this question? You see your friends sign up for the BIG DANCE and they encourage you to do the same. Or you see another friend’s tired but satisfied smile post race, that marathon medal hanging proudly around their neck. You want in! But

Advice and Motivation

Tips & Tricks #2 for Running Longer & Stronger

“Tough times don’t last but tough people do.” Let me show you how to stand for injury free running. PSSST: take your running up a few pegs with the ONLY proven running strategy that works (hint: it’s called coaching & personal attention!). Click here to learn more about our

Run Form and Technique

Tips & Tricks #1 To Help YOU Run Better

“Real athletes run, others just play games” Let me get you tips & tricks to help YOU run better! Nate & Craig here. You know we get a lot of emails from runners all over the country, and now all over the world. But you know what? Most of you who write