Luke Humphrey Running

06/12/2026

06/11/2026

Are you looking for a fall race to keep you motivated during summer training? Next week is 18 weeks out from some great races. Kansas City, Baltimore, Baystate, Free Press, Des Moines, Columbus, Atlantic City, Toronto Waterfront, and Grand Rapids all fall on the October 17th-18th weekend.

There are several ways to work with us! If you aren’t sure what is available, let us meet you where you are. Fill out this questionnaire, and we’ll point you in the right direction: https://buff.ly/rO5KCgx

You are here because you are thinking about hiring a coach. We understand that this is a big decision! That’s why we created this form to fill out to see if you are a good candidate for personal…

06/10/2026

🏃‍♂️ Struggling to match your goal marathon training paces with your actual 5k-10k race pace? 🏃‍♀️

Does marathon speed work need to be at my actual 5k-10k pace or the equivalent? If your goal marathon time doesn't line up with your current shorter-distance speeds, here is how you should handle your speed work:

If your actual 5k-10k pace is slower than the suggested goal pace: Stick to the slower pace. Improving your top 5k speed shouldn't be the priority during a marathon training segment. It is always better to err on the side of caution rather than risking burnout.🐇

If your actual 5k-10k pace is faster than the suggested goal pace:
If you have successfully raced those faster paces within the last 6 months, stick with them. If you are new to the marathon or haven't raced a 5k/10k recently, start at the slower suggested pace and test the waters. If you feel comfortable during your 600m or 800m intervals, you can gradually ratchet the pace down.💡 The Ultimate Takeaway: When it comes to marathon training, the risk of pushing your speed work too hard isn't worth the minimal reward. Be conservative with your speed paces, and save the intense 5k and 10k focus for after your marathon segment is over. Listen to the full episode at Luke Humphrey Running for more expert insights! 🎧👇

06/10/2026

🥵 Don't let the summer heat melt your training plan!

If you are struggling with your summer runs, check out the Workout Heat Safety Survival Guide infographic I created for a quick visual reference. Exercising in high temperatures puts massive strain on your cardiovascular system, but with the right adjustments, you can safely conquer the heat. Here are the top survival strategies to keep in mind:

⏱️ Ditch the Pace, Run by Effort: In the heat, your body redirects blood to your skin to cool you down, which causes your heart rate to spike just to maintain your normal pace. Instead of fighting it, adjust your expectations! As a general rule, you should add anywhere from 15 seconds to over a minute per mile to your pace depending on the temperature. If the dew point is over 70°F, ignore your watch entirely and run strictly by effort or heart rate.

🔄 Modify Your Workouts: Stop forcing strict track intervals when the sun is blazing. Swap your speed workouts for effort-based fartleks or hill repeats, which take the pressure off hitting exact splits. If the temperature is dangerously high, there is no shame in taking your tempo or long run indoors to the treadmill.

🧊 Pre-Cool & Per-Cool: Lower your core temperature before you start by drinking a 3-4% carbohydrate ice slushy or using cold water immersion. During the run, douse your head with water (where your brain senses critical core temperature) or stuff ice inside a bandana around your neck to create continuous evaporative cooling.

💧 Nail Your Hydration: Dehydration accelerates how fast your core temperature rises. Ensure you are drinking enough to replace your sweat losses, and don't forget the electrolytes! Adding 0.3 to 0.7 grams of salt per liter of fluid will stimulate your thirst, boost absorption, and help maintain your blood plasma volume.⏰ Adapt Safely: Heat acclimatization takes time—usually about 10 to 14 days of consistent exposure. Be patient, avoid the hottest parts of the day, and never push through symptoms of heat exhaustion like dizziness, nausea, or chills!

How are you adjusting your training to survive the heat? Let me know below! 👇🏃‍♀️🏃‍♂️☀️

06/09/2026

Right now, summer is "heating" up. I’m seeing runners start to struggle hitting paces they’d normally manage without issue, and races aren’t going as well as they expected. Physiologically, higher temps mean more blood redirected to the skin, faster rising heart rate, greater dehydration, and higher perceived exertion — all of which slow you down. I often get pushback from athletes who don’t realize how much heat impacts performance, so I remind them I advise adjusting pace expectations, prioritizing hydration, planning cooler training times, and allowing a few weeks to acclimate.

06/04/2026

It’s hard to believe with spring races still happening, but training for fall marathons is just around the corner! If you've got a race planned for the fall or early winter check out the 14 week start date.

Now is a great time to take advantage of our 20 Year Anniversary deal. If you want expert support, accountability, and customized training for your next half-marathon or marathon cycle, we are offering 15% off our 14-week personal coaching program. You can choose to work with one of our seasoned professionals, including Head Coach Luke Humphrey, Melissa White, or an LHR Certified Coach. Because there is no expiration on this discount code, you can purchase this 14-week segment today and use it whenever you are ready to kick off your next training block.

Thank you for trusting us with your training for the last 20 years. Let’s make this next year of running your best one yet!

06/03/2026

Happy Global Running Day! 🌍👟 Today is a great reminder to celebrate the power of movement and the places our feet can take us. Whether it’s 1 mile, a 5K, or a marathon every step counts. We're grateful for the mental clarity, the fresh air, and the amazing running community. Who is getting out there today?

LHR is also celebrating our 20 Year anniversary! Head over to the blog to get all the details on:
🔹 **20% Off All Training Plans** using the code **20YEARS**.
🔹 **15% Off a 14-Week Personal Coaching Segment** (purchase today and use it whenever you're ready!).
🔹 **Save 20%** with our new monthly billing option for 12-Month "Season Partnerships".

Thank you for trusting us with your training for the last 20 years. Let’s make this next year of running your best one yet!