Training
Intensity, frequency and cycles
What easy running really means
Easy 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.
ReadThe long run: purpose, conditions and recovery limits
The 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.
ReadHow to practise fuelling for long runs
Fuelling 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.
ReadWhy the marathon is 42.195 kilometres
The 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.
ReadRunning pain, load and when to seek help
Pain 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.
ReadReturning to running after a break: start with repeatable small doses
After 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.
ReadRunning across life: women, older runners and chronic conditions
Most 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.
ReadRunning technique: cadence, stride length, breathing and hills
There 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.
ReadMaking running a habit: start with three easy runs
A 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.
ReadStrength, cross-training and tapering: fit support work into the plan
Strength 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.
ReadTraining logs: record the variables that change decisions
A 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.
ReadA weekly running week: easy runs, quality and the long run
A 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.
ReadWhat watch heart rate and GPS can and cannot tell you
A 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.
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