23 articles
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Sorted by update date. Topic pages offer another entry into the same articles without duplicating them.
SafetyCold-weather running: manage exposure before paceCold-weather risk comes from wind chill, wet clothing, ice and poor preparation, not from temperature alone. Layers, traction, navigation and a shared plan matter more than pace.NutritionEveryday fuel: get the basics before supplementsThe base of running nutrition is enough energy, carbohydrate and protein, not a supplement list. Weight management, caffeine and supplements all need individual judgement and evidence limits.TrainingWhat easy running really meansEasy running is not just "running slower". It is a sustainable intensity with a controlled recovery cost. Use the talk test and perceived effort rather than a fixed pace.NutritionHydration and electrolytes: no universal litre targetFluid needs depend on duration, intensity, weather, sweating and the individual. Use urine colour, thirst and weight change rather than a fixed litre target; treat heat illness as an emergency.TrainingThe long run: purpose, conditions and recovery limitsThe long run practises sustained movement, fuelling and route judgement; it is not a weekly maximum test. Length should follow your base and goal, and should not increase when recovery is poor.NutritionHow to practise fuelling for long runsFuelling for long-distance running is not a race-day detail. It is a variable to test, record and adjust in training. This article offers a testing framework, not individual nutrition advice.CultureWhy the marathon is 42.195 kilometresThe standard marathon distance is 42.195 km (26 miles 385 yards). Understanding the units, conversions and pace implications is more useful than memorising origin stories.HealthRunning pain, load and when to seek helpPain is not a training badge to push through. Record where and when it appears and what changed in load; persistent, severe pain or pain with swelling deserves professional assessment.HabitsRace anxiety and training burnout: name the pressurePre-race nerves are common, but anxiety that persistently affects daily life is not a character flaw. Training burnout is not a formal diagnosis; when exhaustion, poor sleep and declining performance persist, reduce load and seek appropriate help.RecoveryShould a recovery day be rest or easy movement?In running, a recovery day is not a blank space in the plan; it is when adaptation happens. Choose full rest or low-intensity movement based on the source of fatigue, sleep and your body's signals.HealthReturning to running after a break: start with repeatable small dosesAfter a break, the goal is to rebuild repeatable load, not to make up lost training in one session. Start with pain-free walking and run-walk intervals, then progress gradually.SafetyRoute, weather and night safety: a pre-run checklistA GPX describes route geometry, not closures, water, phone coverage or weather risk. Leave a trip plan, check the weather, carry light and water, and prepare an escape option.HealthRunning across life: women, older runners and chronic conditionsMost adults share the same aerobic and strength targets, but pregnancy and postpartum, older age and chronic conditions require individual context. Build safety and consistency before pace and performance.CultureRunning culture: etiquette, records and reading researchRace etiquette is part of taking part, records have ratification and conditions, and research has limits. Keeping rules, evidence and gear narratives separate gets closer to reality than chasing a single “fastest” story.TechniqueRunning technique: cadence, stride length, breathing and hillsThere is no single correct cadence, stride length changes with speed, and breathing should not be locked to a fixed beat. Small experiments, hill-specific adjustments and surface awareness are more useful than chasing one “ideal” form.HabitsMaking running a habit: start with three easy runsA sustainable running habit comes from repeatable small arrangements, not one ambitious week. Three runs a week with rest days and gradual progression is easier to sustain than a short intensity binge.GearChoosing running shoes: fit, comfort and limitsRunning shoes should first fit and feel comfortable, not match a brand or a “maximum cushioning” claim. A higher price does not guarantee a better match; wear, pain and surface matter more than marketing numbers.RecoverySleep and recovery: the variable beneath the gadgetsSleep duration and quality affect how training feels, but there is no perfect sleep template for everyone. When sleep deteriorates, reduce load and stabilise wake time; persistent insomnia deserves medical help.TrainingStrength, cross-training and tapering: fit support work into the planStrength and cross-training supplement running rather than replace it; a taper is not complete rest. Keep some intensity and frequency, reduce total volume, and let recovery and sleep catch up.GearTrail gear: a minimum framework from headlamp to packTrail gear is not a brand list; it is a response to the route, weather and escape plan. Cover illumination, navigation, water, warmth and first aid before chasing lighter weight.TrainingTraining logs: record the variables that change decisionsA training log is useful when it reveals trends in load, recovery and pain, not when it collects every possible metric. A few consistent fields beat a crowded dashboard.TrainingA weekly running week: easy runs, quality and the long runA useful training week comes from repeatable work, not daily hardness. Build time with easy running, add a small amount of quality and one long run, and keep a real recovery day.GearWhat watch heart rate and GPS can and cannot tell youA watch offers trends and context, but GPS drifts, optical heart rate lags and readings are not a medical diagnosis. Cross-check trends with perceived effort and do not let numbers replace route and body signals.