Fitness
Start running with walking breaks
Build a repeatable running week with walking breaks, comfortable effort and room to recover. Continuous running can come later.
Running articles
Build a running routine with manageable effort, useful training and room to recover.
10 articles
Fitness
How easy should an easy run feel?
Use breathing and conversation to keep an easy run manageable. Let the pace change with hills, weather and how you feel.
Fitness
Increase running distance without big jumps
Check your longest recent outing as well as the weekly total. Progress by manageable changes, not a percentage that promises safety.
Fitness
Plan a long run you can recover from
Make your longest outing fit the rest of your week. Consider the route, effort and recovery before adding more distance.
Fitness
Try running intervals at a controlled pace
Intervals alternate harder running with recovery. Choose efforts you can repeat under control and make room for them in the week.
Fitness
Warm up before your next run
Start gradually, then prepare for the run you intend to do. A warm-up should leave you ready rather than already tired.
Fitness
Should you change your running cadence?
Cadence counts your steps each minute. Understand the number before chasing a target or changing a comfortable running style.
Fitness
Understand your running heart-rate zones
Use heart rate alongside breathing and effort. A precise-looking zone can still be based on an estimate that does not fit you.
Fitness
Choose running shoes that fit your runs
Start with fit, comfort and the routes you use. Separate those practical needs from promises that one shoe will prevent injury.
Fitness
Run less before race day
Reduce training deliberately before a goal race. Arrive ready to use the fitness you have, rather than trying to build more at the last minute.
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