Running
32 articles
RecoveryJuly 8, 2026 · 8 MIN
Post-Marathon Recovery Timeline: What Happens to Your Body and When You Can Train Again
A marathon causes muscle damage, glycogen depletion, immune suppression, and cardiac stress that persists for weeks. This evidence-based recovery timeline tells you exactly when each system recovers — and when to return to training.
TrainingJuly 2, 2026 · 8 MIN
Cross-Training for Runners: Maintain Fitness Through Injury and Extend Your Career
Cross-training isn't just for injured runners. Used strategically, cycling, swimming, and aqua jogging can fill aerobic capacity gaps, reduce injury risk, and maintain fitness through disruptions that would otherwise cost weeks of conditioning.
TrainingJune 28, 2026 · 8 MIN
Runner's Knee (Patellofemoral Pain): Causes, Treatment, and How to Stay Running
Patellofemoral pain syndrome is the single most common running injury. It has identifiable causes, effective evidence-based treatment — and with the right approach, you can run through recovery.
TrainingJune 27, 2026 · 8 MIN
Achilles Tendinopathy in Runners: The Complete Treatment and Prevention Guide
Achilles tendinopathy affects 8–15% of endurance runners and is almost always mismanaged. Here's the evidence-based loading protocol that outperforms rest, injections, and anti-inflammatories.
TrainingJune 25, 2026 · 7 MIN
Plyometric Training for Runners: How Jump Training Builds Speed, Economy, and Resilience
Plyometrics are not just for sprinters. Endurance runners who add targeted plyometric sessions to their training show measurable improvements in running economy, stride power, and injury resilience — without the bulk that traditional strength training can produce.
TrainingJune 25, 2026 · 6 MIN
Breathing Techniques for Endurance Athletes: Optimising Respiratory Efficiency at Every Intensity
How you breathe during endurance exercise significantly affects respiratory efficiency, carbon dioxide tolerance, and perceived effort. Evidence-based breathing techniques can reduce the oxygen cost of breathing and improve performance — particularly during hard racing efforts.
TrainingJune 24, 2026 · 8 MIN
Mental Toughness in Endurance Sport: Evidence-Based Techniques for Racing Through Suffering
The ability to sustain effort during discomfort separates good athletes from great ones. Sports psychology research has identified specific, trainable mental skills that predict endurance performance — and you can practise every one of them in training before race day.
RecoveryJune 24, 2026 · 6 MIN
Compression Socks for Endurance Athletes: What the Science Actually Says
Compression garments are among the most widely used — and most widely misunderstood — recovery tools in endurance sport. The evidence base is more nuanced than the marketing suggests, but there are specific contexts where compression delivers meaningful, measurable benefits.
RecoveryJune 23, 2026 · 7 MIN
Active Recovery vs Passive Rest: What Actually Works After Hard Training
Active recovery has become near-mandatory in endurance coaching discourse — but the evidence shows passive rest is sometimes superior. Here is when each approach works best and why.
TrainingJune 23, 2026 · 9 MIN
The Complete Beginner Marathon Training Plan: A 16-Week Guide
Training for your first marathon requires far more than simply running more miles. This evidence-based 16-week plan guides beginners through four structured phases — from base building to taper — with pace guidelines, weekly structure, and race-day fueling strategy.
NutritionJune 22, 2026 · 7 MIN
Gut Health for Runners: Probiotics, the Microbiome, and Digestive Performance
Exercise-induced GI distress affects 30–50% of endurance runners. Emerging evidence points to gut microbiome composition as an underlying determinant — and it can be trained, just like fitness.
TrainingJune 21, 2026 · 6 MIN
Race Day Warm-Up: The Physiology of Priming Your Body for Peak Performance
Most recreational athletes walk to the start line with no warm-up and spend the first kilometre in an oxygen debt. The right warm-up protocol — tailored to your race distance — eliminates this entirely.
NutritionJune 21, 2026 · 7 MIN
Long Run Nutrition: How to Fuel Your Weekly Training Runs
The long run is where gut training happens — and most recreational runners do it wrong. Under-fueling your long runs blunts adaptation, increases injury risk, and leaves you unprepared for race day.
RecoveryJune 20, 2026 · 6 MIN
Foam Rolling for Runners and Cyclists: What the Evidence Actually Says
Foam rolling is nearly universal in endurance sport — but most athletes misunderstand why it works. The evidence points to neurological mechanisms, not fascial release, and this changes how you should use it.
TrainingJune 18, 2026 · 8 MIN
Stress Fracture Prevention: Bone Health for Runners and Triathletes
Stress fractures end seasons and careers. The combination of training load, nutrition, and hormonal factors that cause them is almost entirely preventable — if you know what to look for.
TrainingJune 17, 2026 · 7 MIN
Brick Workouts for Triathletes: The Science of Bike-to-Run Transitions
The "jelly legs" feeling in triathlon's run segment isn't inevitable — it's a neuromuscular transition problem. Here's how brick sessions fix it and how to structure them for your event distance.
TrainingJune 17, 2026 · 7 MIN
Cold Weather Training: How to Run and Cycle Through Winter Safely
Training in cold conditions presents unique physiological challenges that warm-weather guidance doesn't address. Here's how your body responds to cold, what to wear, and how to maintain performance through winter.
TrainingJune 15, 2026 · 8 MIN
5K Training: The Science of Racing 5 Kilometres Faster
The 5K looks short. It isn't. Racing 5 kilometres at maximum effort requires the highest aerobic intensity of any common road distance. Here's the training science that actually moves the number.
TrainingJune 14, 2026 · 7 MIN
How to Use a Running Pace Calculator: VDOT Training Zones Explained
Jack Daniels' VDOT system converts your race time into precise training paces for every workout type. Here's how it works and how to apply it to your training.
TrainingJune 14, 2026 · 9 MIN
Half Marathon Training: A 12-Week Guide Built on Running Science
The half marathon rewards a specific combination of aerobic base, lactate threshold, and pacing discipline. Here's the evidence-based training structure — and why most plans get the balance wrong.
TrainingJune 13, 2026 · 8 MIN
Strength Training for Runners: The Minimum Effective Dose
Two sessions per week of targeted strength work can improve running economy by 3–8% and cut injury risk by up to 50%. Here's the exact programme — and how to fit it around your running.
NutritionJune 12, 2026 · 8 MIN
Iron Deficiency in Runners: Symptoms, Testing, and How to Fix It
Iron deficiency is the most common nutritional problem in endurance athletes — and the most likely to be missed. Here's how to recognise it, what blood tests to request, and how to correct it.
TrainingJune 11, 2026 · 8 MIN
Lactate Threshold: What It Is and How to Train It
Lactate threshold is the most trainable determinant of running performance. Most runners train it wrong — or not at all. Here's the physiology and the exact protocols that work.
TrainingJune 11, 2026 · 7 MIN
Heart Rate Zones for Running: How to Find Yours and Use Them
Running by heart rate removes the guesswork from training intensity. Here's how to calculate your zones, what each one develops, and why most runners spend too much time in the wrong zone.
NutritionJune 10, 2026 · 7 MIN
How Many Calories Do You Burn Running? A Pace-by-Pace Breakdown
Running burns roughly 1 kcal per kilogram per kilometre — but the actual number varies more than most apps suggest. Here's what actually drives calorie burn and how to calculate yours.
HydrationJune 9, 2026 · 7 MIN
How to Measure Your Sweat Rate: A Step-by-Step Guide for Runners
Generic hydration guidelines are built on population averages that may be completely wrong for you. Here's how to measure your actual sweat rate in 60 minutes — and what to do with the result.
TrainingJune 9, 2026 · 7 MIN
Optimal Race Weight for Runners: How to Calculate It (and Whether to Chase It)
Every kilogram costs you roughly 2–3 seconds per kilometre in a marathon. But chasing race weight aggressively carries real risks. Here's the evidence-based framework.
TrainingJune 9, 2026 · 7 MIN
Running at Altitude: How It Affects Your Pace and How to Adjust
At 2,000m above sea level, your easy run pace needs to slow by 10–15 seconds per kilometre to feel the same. At 3,000m, it's 20–30 seconds. Here's why — and how to calculate the exact adjustment.
TrainingMay 28, 2026 · 9 MIN
Heat Acclimation for Runners: The 10-Day Protocol That Works
Racing in heat? A structured 10-day heat acclimation protocol can improve performance by 5–7% even in cool conditions. Here's the exact protocol — and the physiology behind it.
TrainingMay 5, 2026 · 8 MIN
The 10% Mileage Rule: Does It Actually Prevent Running Injuries?
The 10% weekly mileage increase rule is repeated everywhere. But the research behind it is weaker than most coaches admit — and the real injury-prevention answer is more nuanced.
TrainingApril 28, 2026 · 8 MIN
Even Split vs Negative Split: Which Marathon Pacing Strategy Wins?
Analysis of 1.7 million marathon finishes points to a clear answer. Here's what the data shows about pacing strategy — and the physiology behind why most runners get it wrong.
TrainingApril 2, 2026 · 7 MIN
Fueling Your Morning Run: Fed vs Fasted
Should you eat before your morning run or train on empty? The answer depends on your goals, training phase, and how long you plan to go.