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ALL THE EXPERT SKILLS, TIPS, TRAINING ADVICE, AND INSPIRATION YOU NEED TO TAKE YOUR RUNNING TO THE NEXT LEVEL
The Modern Guide to Running
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Build Your Kit with Under Armour
get prepared with the right gear
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Season-by-season resources for getting fit, staying healthy, and crushing your running goals
A Year of Running
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Begin here
Limitless
Tap your full potential with advice from professional coaches and athletes—and the inspiring stories of runners who refuse to be limited
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Modern Guide to running A year of running
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When Jocelyn Rivas set a goal to be the youngest Latina to run 100 marathons—a record she established at age 24—she had no idea her dream would take on a life of its own. Once she crossed the finish line for her 100th marathon on November 7, 2021, Rivas became not only the youngest Latina to complete 100 marathons but also the youngest female and youngest adult to accomplish this feat—three records she still holds today. “When I first started, I was just going for the youngest Latina to run 100 marathons. I didn’t know about the other records,” says Rivas. As she started working toward her initial goal, however, the running community caught wind of her ambitions and encouraged her to aim even higher. In 2019, the L.A. Marathon reached out in partnership with Guinness World Records. The organizers let Rivas know she had the opportunity to break the other two records. “I was like, ‘Oh no, I have to change my whole plan,’” Rivas says.
Don’t Tell Jocelyn Rivas What She Can’t Do
Cory Leslie has always loved a starting line. For years, he fueled this passion as a professional runner—poised and ready to race. Now as a coach, Leslie is toeing a new kind of starting line. He’s spent the past two years building a new professional running team from the ground up. Meet: Mission Run Baltimore Distance. A first of its kind, the team is not only sponsored by Under Armour but also based at the brand’s Baltimore headquarters. Leslie believes this unique feature will provide next-level support for his runners as they train to compete on the world stage.
Building a Professional Running Team One Stride at a Time
When Lara Rogers accepted a job as head coach for Under Armour’s Mission Run Baltimore Distance women’s team, she was one of just four female professional coaches in track and field and cross country in the United States (now, a year later, there are seven). Rogers herself never had a female running coach, but she doesn’t dwell on that—she’s too busy helping the country’s best female runners pursue their wildest goals. As a coach, she isn’t the one winning medals or competing in world championships like the professional runners she coaches, but she insists she’s living a dream every bit as satisfying.
Leading the Way for Female Running Coaches
One day while waiting for the bus, Mireille Siné noticed her hands were freezing. This was strange because she happened to be holding a thermos of hot coffee, and it was a warm summer day in Southern California. Siné, who at the time was 21, shrugged it off—a weird one-off occurrence. But this incident was just the beginning. Throughout that summer, Siné’s hands felt cold more often, and sometimes they even got so cold they looked blue. Other symptoms began to appear: her hair shed more than usual, her joints hurt, and three fingers turned black. Siné took to wearing gloves so as not to freak people out. Her hands were so sensitive that running cold water over them caused pain. Sometimes, the pain got so intense she went to the ER, but doctors couldn’t figure out what was wrong with her.
Running, Coaching, and Living with an Autoimmune Disease
Like many runners, Carolyn Su was initially drawn to the sport as a form of exercise. Su was in college and had been struggling with an eating disorder. At the time, “I just needed to monitor calories in versus calories out,” she says. “It wasn’t about feeling strong or being outside.” But that changed as she began running longer distances and eventually, her first marathon. “Almost in an ironic way, it was through running that I was forced to learn about my body’s needs and how to care for it and my health,” she says.
Runner Carolyn Su Creates Space for People of Color to Feel at Home in the Sport
When Ashlee Green was at a running race and she’d see another Black woman on the course, the two would often exchange a knowing look: I see you. That mutual feeling of familiarity, understanding, and camaraderie—that feeling of being seen—was a feeling she hoped to “bottle” when she and Jasmine Nesi began creating a space for Black women distance runners like themselves.
Setting a Pace for Black Women Distance Runners
Tap your full potential with advice from professional coaches and athletes—and the inspiring stories of runners who refuse to be limited.
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Get prepped with the right gear.
Tested by some of the world's fastest runners, this shoe was built for long- and mid-distance runners looking to hit record-breaking speeds: • Full-length, carbon fiber plate adds propulsion. • Rubberless UA Flow outsole provides lightweight cushion. • Reflective details for low light.
Unisex UA Flow Velociti Elite Running Shoes
Part of Under Armour's Run Everywhere collection, this shirt is a staple every runner should have in their kit: • Lightweight fabric with allover jacquard for breathability. • Four-way stretch material. • Slightly cropped fit with a shaped hem.
Women's UA Run Everywhere Tank
Lightweight yet durable, these shorts from the Under Armour Run Everywhere collection check all the boxes: • Fluorine-free Storm technology repels water. • Outer woven fabric with mesh panels for ventilation. • Internal compression shorts for coverage and support. • Pocket with bounce resistance.
Women's UA Run Everywhere Shorts
Say goodbye to doubling up with this compression bra you can actually go hard in: • Smooth, soft spacer fabric for support and coverage. • HeatGear® fabric and a mesh back for breathability. • Easily-adjustable straps.
Women's HeatGear® Armour High Printed Sports Bra
Women's
Men's
Ultra-light and stretchy for unrestricted movement, these shorts will quickly earn a spot on your list of go-to running gear: • Reimagined expandable back pocket with bounce resistance. • Elastic waistband with internal drawcord for adjustable fit. • Internal mesh liner for breathability and maximum comfort. • Reflective details for low light.
Men's UA Launch Elite 7'' Shorts
Stay cool and comfortable while you're pushing yourself on training days: • Iso-Chill fabric disperses body heat and wicks sweat. • Laser perforations on the back panel offer breathability. • Four-way stretch material. • Anti-odor technology keeps clothing fresh.
Men's UA Iso-Chill Laser Heat Short Sleeve
Under Armour's latest development in cusioning gives a close- to-the-ground grippy feel without sacrificing on durability: • Flat knit upper delivers stretch, containment, and breathability. • Rubberless UA Flow outsole provides lightweight cushioning. • Reinforced heel with added foam for security at heel strike.
Men's UA Velociti 3 Running Shoes
Running with a Partner
Running with a partner is beneficial no matter the season. But in winter it can be especially helpful to share the miles with a friend.
The Secret to Dressing for a Winter Run
The cold season can throw lots of different conditions your way, but with a little prep, you can keep training through any weather.
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Training for a Fall Running Event? Run a Test Race First
How and why every runner should run a practice race ahead of the main event
How to Become Your Own Running Coach
Expert strategies and intuitive tech to help you set and achieve your goals
Tips For Upping Your Mental Game
Whether you're prepping for a race or you're just getting back into a workout routine, it’s time to train your mind as well as your body. Obi Nwankwo is sharing the three tips that help him up his mental game and ultimately improve his running.
How Visualizing Can Supercharge Your Running
Techniques to see success and overcome obstacles in your next race
How to Mentally Pull Through a Tough Moment
Whether training or racing, you’re going to hit some challenges. Here’s how to motor on.
The Definitive Guide to Hill Repeats
Everything you need to know to crush hills
The Best Bang-For-Your-Buck Speed Drill? Strides.
How, when, and why to do strides
Build Speed with Proper Recovery
Going hard delivers rewards, but only if you balance it with recovery
The Simplified Guide to Speedwork
Want to get faster? Add these proven, easy-to-understand drills to your training plan.
Ch. 4: Run Through Winter
Ch. 3: Coach Yourself
Ch. 2: Mental Strength
Ch. 1: Build Speed
All the expert skills, tips, training advice, and inspiration you need to take your running to the next level
How to Build a Training Plan
Four pro tips to help you design the right plan—and stick to it
Tips for Planning a Practice Race
How to pull off this easy but often overlooked training tool
How to Find a Running Partner This Winter
Want to keep training this winter but finding it hard to motivate? Find a partner.
Chapter 4: Run THrough Winter
3 Tips for Planning a Practice Race
How to Build a Training Plan.
How and why every runner should run a practice race ahead of the main event.
Chapter 3: coach yourself
Whether you’re prepping for a race or you’re just getting back into a workout routine, it’s time to train your mind as well as your body. Obi Nwankwo is sharing the three tips that help him up his mental game and ultimately improve his running.
Chapter 2: Mental Strength
The Simplified Guide to speedwork
Chapter 1: Build Speed
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Chapter 4: Run through winter
Chapter 3: Coach Yourself
Winter
Fall
Summer
SPRING
How to Train for Any Distance
Ready to tackle a 10K, half, or full marathon? Here’s what to expect—and how to achieve your goals.
Upgrade your running routine
Simple steps every runner can take to keep things fresh, build momentum, and reach goals.
Strength-Building Exercises to Do Before Every Run
Focus on three main muscle groups: quads, calf muscles and lateral hips.
It's Time to Focus on Your Running Form
Expert tips on how to perfect your running form.
How to Nail the Perfect Running Cadence
Zero in on the rhythm that's right for you.
Tips for Running in the Dark
Warming up for Winter Runs
Dressing Warm for Winter Runs
Crosstraining for Runners
The Value of Virtual Races
Stay Motivated
Beat the Summer Heat
Slow Down Recovery Run
Flow for Running Recovery
Find Your Cadence
Improve Your Running Form
Exercises for Runners
Why Running Outside in the Winter Is So Good for You
The mental and physical benefits make it worth the extra effort
Pro Tips for Embracing Cold-Weather Runs
Three professional runners on how to make the most of the winter training season.
How to Master the Cold Weather Run
Check out these tips from an Australian runner on how to dress for frigid winter workouts.
What to Do Before You Head Out for a Run This Winter
In the winter, it's especially critical to warm up before running.
How to Stay Safe on Dark Winter Runs
Under Armour pro runner Morgan Mcdonald breaks down his tips for staying safe on nighttime runs.
How to Make the Most of the Fall Running Season
Five simple strategies to stay motivated as the seasons change
Three Motivation Tips From a Pro Runner
Aisha Praught-Leer outlines strategies for boosting motivation
How (and Why) to Run a Virtual Race
Pro runner and Under Armour athlete Will Leer on how and why to run a virtual race.
Three Cross-Training Exercises Every Runner Should Try
A simple kettlebell workout designed for runners
Everything You Need to Know About Running in the Heat
With the right approach, you can come out of summer running stronger and fitter.
The Runner’s Guide to Recovery
How to make sure tomorrow’s run is better than today’s.
Do This Cool-Down Flow After Runs
Jumpstart recovery, increase mobility, and help avoid injury.
How Recovery Runs Will Help You Be a Better Runner
Recover from hard efforts, increase your weekly mileage, and build speed for harder runs.
How to Beat the Heat on Your Summer Runs
Expert tips on how to run in–and avoid–the worst of the heat on your runs this summer.
Why You Should Run a Virtual Race This Fall
If done right, virtual races can be both more rewarding and more fun than you might think
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