Emilia Benton
Contributing Writer
Emilia Benton is a Houston-based freelance writer and editor. In addition to Runner's World, she has contributed health, fitness and wellness content to Women's Health, SELF, Prevention, Healthline, and the Houston Chronicle, among other publications. She is also an 11-time marathoner, a USATF Level 1-certified running coach, and an avid traveler.
30-Day Treadmill Plans to Help Beginners Start Running This Winter
A smooth progression will have you building consistently without referring to the “dreadmill.”
What Is Vertical Oscillation and Does It Matter for Performance?
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This Marathon Checklist Ensures You Have Everything You Need for Race Day
Ease your nerves by using this packing list for all your weekend needs.
How to Actually Enjoy Running on the Treadmill, Especially in the Heat
This writer turned to the treadmill to avoid Houston summers and ended up finding her favorite training tool.
7 Marathon Training Mistakes Coaches See Athletes Make
Avoid these missteps to get to the start and finish line feeling your best.
The Incredible Journey Behind Two of the Army’s Fastest Athletes
A new book shines light on Shadrack Kipchirchir and Elvin Kibet, a husband and wife duo balancing military life with elite distance running—and parenthood, too.
Treadmill Incline Workouts to Prepare You for Hilly Races
Jun 28, 2023.
How to Pace the Boston Marathon
Veterans of the course universally agree you shouldn’t let the downhills sneak up on you.
How to Prepare for the NYC Marathon Starting Now
Here’s everything to know about training for this iconic race, plus how to make sure the weekend runs smoothly.
Here’s What Your Postrace Recovery Plan Should Look Like
Take the time to ensure both your body and your mind come back stronger.
Buzzer Beaters: Stories from Last-Second Olympic Trials Qualifiers
Nov 11, 2024.
Hector Espinal: Building Relationships and Creating Community
Since 2013, We Run Uptown has been transforming their neighborhood’s perception of who is a runner.
Victoria Lo: Supporting AAPI Communities
Chinatown Runners aims to bring runners to struggling AAPI neighborhoods while combatting anti-Asian hate and encouraging social activism through the power of running.
6 Nutrition Podcasts to Help Fuel Your Next Run or Race
Nutrition can be the toughest part of training for many runners. These podcasts offer advice you can listen to on the run.
Why an Online Running Coach May Be the Secret to Your Next PR
Whatever your personal goals, an online running coach and personalized training plan can be a game-changer.
Use This Marathon Hydration Plan to Get to the Start and Finish Line Feeling Your Best
Staying hydrated is crucial for a solid performance. Use these dietitian-approved strategies—on when and what to drink before and during the race—to get it right.
Can Hyperhydration Get You Through the Rest of Summer Training?
Sports dietitians discuss this hydration technique that can prepare you for long runs and races.
The Benefits of Prehab Exercises for Runners
The longer you’ve been running, the less “just running” is going to cut it in terms staying ache- and injury-free.
At Comrades Marathon, Sika Henry Aims to Challenge Herself, Boost Representation
Jun 7, 2023.
Learning How to Run Tangents Can Make or Break Your PR
Here’s how to run the shortest distance in your next half or full marathon—so you don’t waste a second.
My Run Club Was Profiled for ‘Cheering While Black’—Here’s Why It Only Reaffirms Our Mission
Sidney Baptista shares how the day unfolded from his perspective and his message for the Boston running community.
Ahead of the Boston Marathon, Jamil Rashad Aims to Shed Addiction Stigma
Jul 21, 2022.
What Is Dorsiflexion? Experts Explain Why You Need a Degree of Flexion at the Ankle
Jan 30, 2024.
10 Underrated Exercises Run and Strength Coaches Wish You’d Do More Often
A solid strength routine can be a game-changer in terms of boosting speed and preventing injury.
For Tommie Runz, NYC Marathon Brings Redemption in More Ways Than One
Four years since he started running and five years since getting sober, he’s chasing a milestone PR.
This Is How to Know If You Have High-Functioning Anxiety
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María Paredes Fernández’s Relationship With Her Late Grandmother Allows Her to ‘Seguir con Todo’
Nov 27, 2023.
What You Need to Know About Avoiding Dry Mouth While You Sleep
And why it might be worse at night.
5 Ways to Stop Bug Bites from Itching
These easy remedies will bring relief.
Is My Wrist-Worn Heart Rate Monitor Accurate?
The data you get from your smartwatch might have flaws, but it still has value. Here’s what to know.
In 2020, the Running Industry Promised Inclusivity. We Still Have Work to Do.
While the running world has made some progress, we have a long way to go before we reach true equity.
Break Through Mental Barriers to Make Longer Efforts Easier
Your first 5K? Making the leap from marathons to ultras? These tricks can help you anticipate and overcome any hurdles.