Running & Triathlon Training Resources
Expert advice for runners and triathletes who want to train smarter, fuel better, and reach their next goal.
From your first 5K to marathon day and your next triathlon, explore practical training advice from Empire State Endurance coaches. Discover running workouts, endurance nutrition, strength training, recovery strategies, and race-day tips to help you become a stronger, more confident athlete.
Carb Loading for Endurance Athletes: How to Fuel for Race Day
Learn how to carb load for a marathon or endurance race, including how much carbohydrate to eat, when to start, what foods to choose, and how hydration fits into race-day preparation.
Summer Hydration for Runners: How to Stay Hydrated in the Heat
Hydration is about much more than just drinking water. Learn how heat and humidity affect your performance, why electrolytes matter, how to calculate your personal sweat rate, and how to build a hydration strategy that keeps you running strong all summer long. Whether you're training for your first 5K or your next marathon, understanding your hydration needs can make every run feel stronger and every recovery a little easier.