Ethan Caldwell

Running cadence is the number of steps you take per minute while running, measured in steps per minute (SPM). It directly impacts your running form, injury risk, and overall efficiency. Understanding your cadence can transform how you train and perform, whether you are preparing for your first 5K or your next Ironman. Every runner has … Read more

I remember the day my running changed. After six months of battling shin splints that would not quit, a coach watched me jog across a parking lot and said three words that transformed everything: “You are overstriding.” That single observation led me down a path of studying running biomechanics, working with physical therapists, and eventually … Read more

What is pronation in running, and should you be worried about it? If you have spent any time in a running store or read articles about running form, you have probably encountered this term. Many runners leave stores convinced they need to “fix” their pronation, often walking out with expensive stability shoes they may not … Read more

Most running shoes last 300-500 miles (480-800 km), typically 4-6 months for regular runners. Replace sooner if you notice aches, worn tread, or flattened cushioning. That range might sound wide, but shoe lifespan varies dramatically based on how you run, where you run, and what you weigh. I have coached triathletes through dozens of training … Read more

Learning how to choose running shoes that actually work for your body can feel overwhelming when you are staring at a wall of options at your local store. I have spent years helping triathletes find the right footwear for both training and race day, and I can tell you that the perfect shoe is not … Read more

Have you ever rolled out of bed, laced up your running shoes, and hit the road before touching breakfast? That is fasted cardio in action, and it has become one of the most debated training strategies among endurance athletes. Understanding fasted cardio benefits and risks can help you decide whether this approach deserves a place … Read more

Your resting heart rate is one of the most revealing metrics for endurance athletes. After tracking my own RHR through three Ironman training cycles, I have seen how this simple number reflects everything from fitness gains to overtraining warnings. Learning how to lower your resting heart rate through proven methods can transform your training and … Read more

Heart rate zones explained for athletes form the foundation of every effective triathlon training program. Whether you are preparing for your first sprint distance event or aiming for a Kona qualification, understanding how to train within specific heart rate zones transforms random workouts into purposeful, physiology-driven sessions that deliver measurable results. After coaching hundreds of … Read more

A tempo run is a sustained, comfortably hard effort that trains your body to clear lactate while running at a challenging pace. It is the single most effective workout for building endurance and speed simultaneously, making it essential for anyone training for races from 5K to marathon and beyond. Our coaching team has used tempo … Read more

Functional Threshold Power, or FTP, is the single most important number for any cyclist or triathlete who wants to ride faster and longer. It represents the highest power output you can sustain for approximately one hour, and it serves as the foundation for all structured training. If you have ever wondered how to improve cycling … Read more