LEARN FROM US.

The Sunrise Running Company education page is the place to learn about long distance training and racing.  On this page you will find articles that I have written to recap personal racing experiences, injury prevention, training concepts, nutrition, and more!  I have made it easy to browse through the articles by category as well.

I hope you enjoy the education and stories, and that you are able to walk away with something new learned.

Happy Training and Racing,

Coach Andrew Taylor

6 Best Running Apps

Review the best running apps for iPhone and Android devices. I break down the 6 best running apps by features, pros, and cons. Start tracking your fitness!

5 Ways to Improve Running Speed- Sunrise Running Company- Modesto, CA

5 Ways to Improve Running Speed

You have been running for some time now and have grown more comfortable with running in the local 5k and 10k races. Now you are wondering if you can improve your running speed?

The Do’s and Don’ts of Marathon Race Week

Circumstances out of your control, such as bad weather, sudden illness, or travel delays can cause unnecessary anxiety. While focusing on the elements of preparation that you can control…

run bounce, vertical oscillation

Do you bounce when you run?

From this closer look at running form, the focus is on learning how bounce in your running stride can reduce your performance and increase your risk for injury. If you…

running hydration tips, hydrate for summer running, electrolyte replacement, hydrating in the heat

Hydrate for Summer Running

Six Tips for hydrating in the heat and preventing dehydration for your summer running months. Make a consistent plan for hydrating and prepare yourself properly for the elements…

Understanding the Rate of Perceived Effort Scale (RPE), RPE scale

Understanding the Rate of Perceived Effort Scale (RPE)

The Rate of Perceived Effort Scale (RPE) is very useful in helping to determine if you are exercising at the intended intensity for a workout. Learn how to use this scale to maximize your training benefits from running.

common running injuries, running injuries, plantar fasciitis, heel spur, heel spurs

Common Injuries: Plantar Fasciitis

Plantar fasciitis is one of the most common causes of heel pain among runners. Learn about some of the causes and contributing factors, where it hurts, and how to treat.

common running mistakes

Do You Make Any of These 10 Common Running Mistakes?

These common running mistakes have probably found their way into your running at one time or another. But, have you learned from them before they resulted in injury, burnout, or poor performance?

Run Cadence – A Closer Look at Running Form

Run Cadence, it’s more than just the number of times your feet make contact with the ground every minute. Why is it so important and how do you improve your running cadence?

training paces, goal pace, tempo runs, speed runs, stamina runs

Training Paces – Why You Should Know Them? Stamina, Tempo, Speed, Easy, Sprint, Long Runs

If your goals are to get faster, run longer, build more muscle, or even to lose weight, you may want to consider adding stamina runs, tempo runs, speed runs and more to your training routine.

personal training, long run, training sessions, coaching sessions, personal trainer, fitness training

4 Proven Long Run Variations

The long run is a crucial ingredient for any distance runners training routine. Learn how variations can keep you from boredom and have you running faster times.

TrainingPeaks

TrainingPeaks with Coach Andrew Taylor

I continue to seek the best possible coaching tools for all of my athletes. Recently, I have added TrainingPeaks to my tools for all online coaching athletes and customized training plan options.

hoka bondi 5

Hoka Bondi 5 Review by the Babble Out

Read this great review by the folks at The Babble Out to see if the Hoka Bondi 5 is a good match for your feet! Keep reading…

fitness tracker

Fitness Tracker Buying Guide – 2017

What fitness tracker do I choose? We are fortunate to have so many ways to track our fitness progress these days. But how do you know which method is right for you? Read these reviews to help your next purchase.

Javelina Jundred, Javelina 100, Javelina Race Report, Jackass Junction

Javelina Jundred – Running Comfortably

When my time to properly train for Javelina Jundred started to slip away in September, I did not hit the panic button. Instead, I settled on what training I could complete. Read my experience at the 2017 Javelina Jundred Endurance Run.

rungum

RunGum Energy Product Review

RunGum is a not an ordinary chewing gum. If you are a chewing gum type person, you better forget all your assumptions before trying RunGum. One piece of RunGum is packed with 50-mg of caffeine, taurine, and B-vitamins.

motivation to train

Motivation: How to Start Training

With the abundance of fitness gyms, recreation centers, fitness clubs, and more, finding a place to exercise is easier than ever before. Choose an activity, and with a just little bit of expense, you can be out the door improving your well-being. But what if your motivation is lacking?

global running day

Global Running Day with Sunrise Run Co

Wednesday, June 7th is Global Running Day and we want to see you log some miles that day! Global Running Day is a day for people around the world to celebrate the joys of running. Participation is easy — just pledge to take part in some type of running activity on June 7th, 2017. ItContinue reading

breakfast, health and fitness goals

Breakfast: The Key to Health & Fitness Success?

Breakfast can be the difference between having the energy to get through the day or not. For the fitness individual, it can also be the difference in achieving your health and fitness goals!

achilles tendon, achilles tendinitis

Common Injuries: Achilles Tendon

The Achilles Tendon is the largest tendon in your body. This tendon is easy to injury as an athlete as well in your everyday life. It stretches from the calf muscle to your heel bone and acts like a spring to help you walk, run, and jump.

essentials for training

7 Essentials to be Ready for Spring Training

Not in the shape that you left off with last Fall? Set yourself up for a successful running season with these 7 essentials for training success.

Should I Run for Time or Distance?

There are two ways to track your running, by time or by distance. If you are training at the proper pace for your fitness level, then neither method is drastically different. The trick is finding the correct pace to run each workout to reach optimal performance.

FOURmidable Wet and Muddy Race Report – February 18th, 2017

My first ultramarathon of 2017. Lacking in endurance, relying on strength and experience, I took on the challenge that is FOURmidable 50K in Auburn, CA.

running after an injury

Returning to Running After an Injury

Running after an injury or extended period away requires a gradual progression that can be frustrating or discouraging. However, following these steps will have you feeling like your normal running self and even possibly running better than ever before.

2017 Turner's Tuff 10

2017 Turner’s Tuff 10

Sunday, January 29th After several weeks in a row of educational posts, I decided to change gears to a more personal/community post. This past weekend, I participated in the 2017 Turner’s Tuff 10 at Red Hills Area of Critical Environmental Concern near Jamestown, CA. The event was free for all participants. However, Dusty Bottoms TrailContinue reading

cross training

Cross Training for Trail Running

Practice Trail Running Series – Part 2 Our practice trail running series aims to help build a foundation from which you can train and race on trails with confidence. Throughout the articles, we will discuss running form, nutrition and hydration, proper gear, and race strategy. For this particular article, we are going to take aContinue reading

runner's knee

Common Injuries: Runner’s Knee

This injury got its name from unfortunately being all too common among runners. I have heard a lot lately from runner’s in my area about Runner’s Knee. Therefore, I thought it was as good a time as any to share what I know to be true about the injury. Running causes irritation on the patellaContinue reading

trail running form

Trail Running Form

Practice Trail Running Series – Part 1 You have decided to step off the road and onto the trails for your next race. We can tell you that you are in for a real treat, but it shouldn’t be a surprise. Proper trail running form requires you to use more muscle groups throughout your bodyContinue reading

orange mud hydraquiver

Orange Mud Hydraquiver Vest Pack

The Orange Mud brand continues to grow in the world of outdoor sports. Much of this growth comes from their continued expansion of products that meet the demand of the athlete. While I have been aware of the brand through my retail work experiences for quite some time. I had never personally experienced the comfortContinue reading

winter treadmill workouts

Winter Treadmill Workouts

8 Workouts to Keep You Going If you are like me, no form of exercise feels as enjoyable or as fulfilling as running outdoors. I love the change of seasons for the pleasure of cooler temperatures and winter skiing. Unfortunately, that same change of seasons can keep me from getting in my weekly mileage ifContinue reading

trail taylor blog

Western States 100 – It’s Not About the Finish Clock

A story of my journey to and through the 2016 Western States 100 Mile Endurance Run… As my feet hit the pavement on the outskirts of Auburn, I completely forgot about how long ago the race had started. My thoughts and emotions swelled with the years of training that I completed to get to thisContinue reading

Western States 100 Training Camp

Cross Country Drive & Western States 100 Training Camp Every year the Western States 100 Mile Endurance Run organizes a three-day training camp over Memorial Day weekend. Runners come from all over the world to cover the last 70 miles of the course. Other than an abbreviated list of aid stations and course markings theContinue reading

Western States Training – May 2016

The Western States Training for May 2016 The month of May was probably the most critical month for the Western States training. I ended my run streak of consecutive days at 113 to take on a more focused approach to my training. With the writing of this post, there is still a week to goContinue reading

wambaw swamp

2016 Wambaw Swamp Stomp 50

4th Annual Wambaw Swamp Stomp The 2016 Wambaw Swamp Stomp 50-Mile Trail Run took place on May 7th and represented the last trail running race I would participate in South Carolina for some time to come. In just one month from the Wambaw Swamp Stomp, I will be jumping into a moving truck to crossContinue reading

Western States 100 Training – April 2016

The Western States 100 Training for April 2016 Down to less than three months left of Western States 100 training. If I thought the training was going to get any easier, I would not have taken on this challenge. April 4th-10th Workouts (Total 50.3 Miles / 7 h 48 min) Monday –  1 Mile Run Tuesday –Continue reading

Western States Training – March 2016

The month of March resulted in a very consistent Western States training schedule that left me feeling confident in my abilities leading into the final three months.  I have found that 50 miles per week truly is my sweet spot in training; balancing both family/work and physical/mental strength.  I am also finding that regardless ofContinue reading

WS100 Training – February 2016

Overall, I have to say the month of February was a good first full month of training. The month started a little difficultly, but it ended with a solid string of long runs that have left me feeling very confident in the training plan that I have laid out for Western States 100. February 1st-7thContinue reading

WS100 Training – January 2016

Just as my training for Western States 100 Mile Endurance Run was getting started, I put myself into a position that quickly reminded me what not do when training for an ultramarathon… January 11th-17th Workouts (Total 32.5 miles / 4 h 20 min): Monday – Rest Tuesday – 20 minutes strength Wednesday – Rest ThursdayContinue reading

Life Changes & WS100 Prep

The last six months of 2015 were a bit of an up and down roller coaster in my life.  Dropping from TRT100 and a failing career path sent me into a state of depression and dislike for rigorous run training.  I had no serious training going into Grindstone 100 in October, but I was determinedContinue reading

Tahoe Rim Trail 100 (62 Miles Complete)

It has taken me a while to get around to finishing off this recap of my experiences at the Tahoe Rim Trail 100 Mile Endurance Run (TRT100). The race was supposed to be my main event in 2015. Unfortunately, it turned out to be my first DNF in a 100-miler. Only my second DNF inContinue reading

Quest for the Crest 50K

Quest for the Crest 50K

2015 Quest for the Crest 50K Race Report I originally signed up for the Quest for the Crest 50K as a training run for the Tahoe Rim Trail 100 in July (Read My TRT100 Race Report). However, as the race unfolded, I found myself in the midst of a far greater challenge than expected. TakingContinue reading

Training Race for the “A” Race (Peyton’s Recap)

On Saturday, March 14th, I had the great honor of running in Peyton’s Wild & Wacky 5K Ultra at Middleton Place Plantation in Charleston, SC. The race consisted of running a 5K on the hour, every hour, for 10 straight hours. The total distance would get you to the finish line of a 50K, but theContinue reading

Partial Off-Season

As an ultrarunner it is difficult to find the time of year to allow my body to rest and recover. The physical and mental demands of hard training and racing add up quickly on us all. Team sports give an athlete a natural flow of when to train, compete, and recover, but individual sports forceContinue reading

Pinhoti 100 – The Course of a Year

Pinhoti 100 is a point-to-point endurance run taking place the first weekend of November every year. The course goes through the Talladega National Forest in Alabama. The race starts at the Pine Glen Campground just outside of Heflin and travels 100.59 miles with over 28,000 feet of elevation change and ends in the town of Sylacauga.Continue reading

Final Preparations for Pinhoti 100

Two weeks out from Pinhoti 100 and the Facebook group for the race becomes full of chatter. Runners posts questions about water crossings, climbs, aid station support, pacers, crew access, headlamps, shoes, weather, and much more! There are also posts highlighting runners last long training runs, which can make you question if you did enoughContinue reading

’14 Francis Marion Dirt Dash

After completing the Burning River 100 Mile Endurance Run at the beginning of August in 24 hours and 19 minutes, I decided to remove myself from running for three weeks. This meant taking myself out of the planned Homestead 10x5K. I had really been looking forward to this event after completing it in August 2013.Continue reading

Burning River 100 Mile Endurance Run

“One quarter of the race left, one quarter of the race left!” As I stood idle in the dark on an empty trail, I keep telling myself this as my left leg had decided to not bend at the knee any longer. At this point, it had been approximately 65 miles since the outside ofContinue reading

Summer Training/Racing 2014

After completing my first 100-miler in November 2013 at the Pinhoti 100, I decided that tackling two 100-milers in 2014 would be a great challenge, so I registered early for both the Burning River 100 Mile Endurance Run (BR100) in Ohio and a return trip to Pinhoti 100 in Alabama. To help build my strengthContinue reading

’14 Wambaw Swamp Stomp 50-mi

Saturday, May 3, 2014 Cordesville, SC – Swamp Fox Passage and Jericho Horse Trail Finish Time – 9:13:52 The following is my recap of the day at the 2nd Annual Wambaw Swamp Stomp 50-mile Trail Run that I completed back on Saturday, May 3rd. This event started at the Witherbee Ranger Station in the middleContinue reading

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