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.
Experts Explain How to Determine Weekly Mileage Goals for a Half Marathon
Coaches break down how to determine your goals.
How to Pace the Boston Marathon, According to Coaches
Veterans of the course universally agree you shouldn’t let the downhills sneak up on you.
7 Marathon Training Mistakes Coaches See Athletes Make
Avoid these missteps to get to the start and finish line feeling your best.
5 Lessons Natosha Rogers Learned After Finishing Her First Marathon Defeated and Injured
Here’s how she changed her training to come back for a 2:23 finish in her second run of 26.2.
Long Runs Are Key to Endurance Gains, But Here’s Why You Need More Weekly Mileage
Turns out the rest of the week is where you make key gains.
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.
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?
Learning more about how much height you gain with each step could make your stride more efficient.
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.
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
No hills near you? Turn to these workouts to get you strong and ready for tough courses.
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
In December, one race sent 41 runners to the Olympic Marathon Trials.
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
The pro triathlete believes she may have found a new sweet spot with ultra distances.
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
The former collegiate athlete found running again after committing to getting sober in 2017.
What Is Dorsiflexion? Experts Explain Why You Need a Degree of Flexion at the Ankle
Range of motion at the ankle can play a big role in your running mechanics and injury risk.
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
You can look together on the outside but still feel anxious on the inside.
María Paredes Fernández’s Relationship With Her Late Grandmother Allows Her to ‘Seguir con Todo’
This dedicated triathlete mirrors the determination of her abuela in sport and in life.
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.