00 Blog
Notes fromthe road.
Training thinking, race-day strategy, and straight answers about running tech.
Today's focus Monday 17 August
What running cadence should I aim for?
There's no universal number. Aim for a light, smooth turnover; if you over-stride, gently lifting your cadence can reduce impact.
Cadence explained →
Training
Couch to 5K plan that adapts if you miss a week
Miss a week of Couch to 5K? Learn how to adjust your programme without losing progress or risking injury.
· 5 min
Gear & tech
Training plan app that works with Apple Watch and Garmin both
Find a training plan app compatible with both Apple Watch and Garmin. Sync workouts across devices and get unified coaching without switching platforms.
· 5 min
Gear & tech
What is VO2 max and should you train for it?
VO2 max is your body's maximum oxygen uptake capacity. Training it matters for endurance runners, but it's one piece of the puzzle.
· 5 min
Racing
How to run a negative split in any race
Learn how to run the second half of your race faster than the first for a stronger finish. Practical pacing strategy for any distance.
· 6 min
Training
Hill running: how to train on inclines
Learn hill running techniques, workouts and progression strategies to build strength, speed and confidence on slopes.
· 6 min
Training
How to breathe properly while running
Learn the right breathing techniques for running: rhythmic patterns, nasal vs mouth breathing, and how to match breath to pace.
· 5 min
Training
How to run in the heat safely
Master hot-weather running with practical hydration, pacing and recovery strategies. Run cool and injury-free this summer.
· 5 min
Gear & tech
How to use a treadmill to train for an outdoor race
Train effectively for outdoor races on a treadmill by adjusting gradient, varying pace, and building outdoor-specific strength to bridge the indoor-outdoor gap.
· 6 min
Gear & tech
Choosing running shoes for beginners
Find the right running shoes as a beginner. Learn about fit, support types, and how to test shoes before buying.
· 5 min
Gear & tech
How to prevent shin splints when increasing mileage
Prevent shin splints during training. Follow the 10% rule, strengthen your shins, and build mileage gradually with proper form and recovery.
· 5 min
Gear & tech
Running metrics that actually matter (and ones to ignore)
Focus on pace, heart rate and aerobic gains. Skip vanity metrics. Here's what elite runners track.
· 5 min
Gear & tech
How to sync your runs across Garmin, Apple Watch and Strava
Sync your runs seamlessly across Garmin, Apple Watch and Strava. Step-by-step guide to connect devices and platforms for unified training data.
· 5 min
Gear & tech
Do you need a running watch, or is a phone enough?
A phone can track your runs, but a dedicated running watch offers better accuracy, battery life, and real-time metrics. Here's how to choose.
· 5 min
Gear & tech
How to train using heart rate zones
Learn how to train by heart rate zones to build fitness efficiently. Understand zone calculation, training purpose, and how to use them effectively.
· 6 min
Gear & tech
What running cadence should you aim for?
Most runners should target 170–180 steps per minute. Find your optimal cadence, why it matters, and how to improve it safely.
· 5 min
Coaching
How to stay motivated to run through winter
Keep your running habit alive in winter with practical strategies: set indoor/outdoor goals, embrace the season, track progress, and build community.
· 5 min
Coaching
Signs you are overtraining and what to do
Learn the warning signs of overtraining in runners and practical steps to recover and prevent burnout.
· 5 min
Coaching
How to set running goals that stick
Learn to set running goals that last. Use SMART targets, break them down, and track progress to build lasting habits and stay motivated.
· 5 min
Coaching
Live audio coaching: what it changes mid-run
Discover how real-time audio guidance alters pace, form and mental resilience during your run—and why timing matters.
· 5 min
Coaching
How to read your training load and avoid overtraining
Learn to monitor training load, spot overtraining signs, and balance volume with recovery to stay healthy and improve.
· 7 min
Coaching
Periodisation explained: base, build, peak and taper
Periodisation divides training into four phases: base builds aerobic fitness, build adds speed, peak races hard, taper recovers before race day.
· 5 min
Coaching
How an adaptive plan handles missed training weeks
Adaptive training plans adjust automatically after missed weeks, rebuilding fitness safely without derailing your race goal.
· 5 min
Coaching
Why your easy runs should be slower than you think
Most runners do their easy runs too fast. Slowing down builds aerobic fitness, prevents injury and improves race performance.
· 5 min
Racing
How to choose a goal race time you can actually hit
Set realistic race goals by assessing fitness, using past performance data, and building in a safety margin. Learn the formula for achievable targets.
· 6 min
Racing
How to recover after a marathon
Marathon recovery takes 2–4 weeks. Rest actively, fuel properly, and monitor soreness to return to training safely.
· 5 min
Racing
Parkrun strategy: how to run a faster 5K
Learn proven tactics to improve your parkrun 5K time: pacing, training focus, race-day logistics and mental approach for consistent gains.
· 6 min
Racing
How to handle race-day nerves and start calm
Manage race-day anxiety with practical breathing, routine and mindset tactics. Start your race composed and ready to perform.
· 5 min
Racing
Carb loading for a marathon: what the science says
Learn how carb loading works, when to do it, and whether it actually improves marathon performance based on current research.
· 6 min
Racing
How to pace a 5K for a personal best
Master 5K pacing strategy: find your goal pace, practise even splits, and learn when to push harder for a personal best.
· 5 min
Racing
Race-day nutrition: what to eat before and during
Fuel your race properly. Eat familiar carbs 2–3 hours pre-race, then take on easy gels or sports drink during to maintain energy and pace.
· 5 min
Racing
How to taper for a race without losing fitness
Taper 7–10 days before race day, cut volume by 40–60% while maintaining intensity. This preserves aerobic fitness and sharpens performance.
· 5 min
Racing
Half marathon training: how long does it take?
Most runners need 12–16 weeks to train for a half marathon. Timescale depends on your current fitness and race goals.
· 5 min
Training
How to train for your first 10K
Build a practical 8–12 week 10K training plan: easy runs, tempo work, long runs, and recovery. No jargon, just results.
· 7 min
Gear & tech
How to calibrate your Apple Watch for accurate running pace
Calibrate your Apple Watch with a 20-minute outdoor run in an open area, Precise Location on. The exact steps, the settings that matter, when to reset.
· 6 min
Training
How many rest days do runners actually need?
Most runners need 1–2 rest days per week, depending on training volume, intensity and experience. Find out what suits your schedule.
· 5 min
Training
How to avoid overtraining when following a running plan
Overtraining happens when a plan's demands outpace your recovery. The warning signs, why following a plan doesn't protect you, and how to recover.
· 5 min
Coaching
Is a cheap AI running coach subscription worth it?
Price alone doesn't tell you whether an AI running coach is worth paying for. What determines value, what to ask before subscribing, when free is enough.
· 5 min
Training
How to get back into running after time off
Return to running safely after a break. Start with walk-run sessions, ease back gradually, and listen to your body to prevent injury.
· 5 min
Training
Strength training for runners: the essential moves
The key strength exercises runners need: glute work, core stability, single-leg control and upper-body resilience to build power and prevent injury.
· 7 min
Gear & tech
The best marathon training app that syncs with Garmin
The best marathon app for Garmin users does two-way sync — pushes each workout to your watch and reads the run back to adjust the plan. Here's what to look for.
· 6 min
Training
How to increase running endurance without getting injured
Build endurance safely with the 10% rule, strength work, and recovery. Avoid common overuse injuries while boosting your aerobic fitness.
· 6 min
Gear & tech
RunV vs Strava: do you need both, or just one?
Strava tracks and motivates; RunV plans and adapts. What each app does, where they overlap, and why many runners run both — with Strava sync built in.
· 6 min
Coaching
How AI running coaches adapt to missed workouts
An AI running coach reads your recent training, sees a missed session and re-ramps the weeks ahead so you don't lose the goal. Here's how that works.
· 6 min
Training
Interval training for runners: a simple starting point
Learn how to start interval training as a runner. Master the basics of speed work with simple, practical sessions.
· 6 min
Training
Easy runs explained: how slow is slow enough?
Easy runs should feel conversational—typically 60–70% max heart rate or a pace where you can chat. Here's how to get it right.
· 5 min
Racing
Sub-4 marathon training plan: a 16-week approach
A sub-4 marathon means holding about 5:41/km (9:09/mile) for 26.2 miles. The 16-week structure, the weekly mileage and the key sessions that get you there.
· 7 min
Training
How to build your weekly long run safely
Build your long run safely with progressive increases, proper pacing and recovery. A guide to sustainable distance gains.
· 5 min
Coaching
Running apps with live audio coaching during your run
Live audio coaching gives you real-time pace and effort prompts mid-run, not just a post-run summary. What it does, and why it changes sessions.
· 5 min
Training
What is a tempo run and how do you do one?
Tempo runs build lactate threshold and mental toughness. Learn the pace, structure, and how to incorporate them into your training plan.
· 5 min
Training
How many miles a week should you run to train for a marathon?
Most runners build to 40–55 miles per week for marathon training. Find the right weekly volume for your fitness level and race goals.
· 6 min
Gear & tech
The best running app if you use both Apple Watch and Garmin
Switching between an Apple Watch and a Garmin needs an app that syncs with both and keeps one continuous plan. What makes multi-device training work.
· 5 min
Racing
A flexible half marathon plan for a busy schedule
You can train for a half marathon on three runs a week around a busy life — if the plan flexes when you miss a session. Here's how a flexible half plan works.
· 6 min
Coaching
What to do when you miss two weeks of marathon training
Missing two weeks of marathon training isn't fatal — don't cram to catch up. Re-ramp gradually, protect the long run, and reset the goal if needed. Here's how.
· 6 min
Gear & tech
The running app that adjusts your plan from heart-rate data
A heart-rate-aware app uses HR to set easy-run ceilings, gauge recovery and flag fatigue, then adjusts the plan. What HR-driven coaching actually does.
· 6 min
Training
An adaptive 10K training plan that updates from your runs
An adaptive 10K plan reads each run and updates the next — pushing when you're strong, easing when you're tired. The 8-week shape, and how it adapts.
· 6 min
Coaching
Running apps with real coaching methodology behind them
The best running apps encode real coaching methodology — periodisation, load management, easy/hard balance — not random workouts. Here's how to tell them apart.
· 6 min
Gear & tech
The app that predicts your marathon finish time from training
A good app predicts your marathon time from your actual training — long runs, tempo paces, load — and updates it weekly. How prediction really works.
· 5 min
Coaching
Is a paid running coach app better than a free training plan?
A free plan is fine if your schedule is predictable and you know your paces. A paid coach app earns its keep by adapting when life disrupts training.
· 6 min
Coaching
AI running coach vs a static training plan: which actually works?
A static plan is a fixed schedule; an AI running coach adapts it to your real training. The difference, why rigid plans break, and how to choose.
· 6 min
Training
Couch to 5K: a realistic 8-week plan for absolute beginners
Go from no running to a continuous 5K in about 8 weeks, three runs a week using run/walk intervals. A realistic plan, plus the mistakes that derail it.
· 7 min
Racing
How to run a negative split: pacing that holds up on race day
A negative split means running the second half faster than the first — the most reliable route to a strong finish. How to pace it in training and on race day.
· 6 min
Gear & tech
Pace, heart rate, cadence: which running metrics actually matter?
Most runners track too much and act on too little. What pace, heart rate, cadence and training load each tell you — and what to safely ignore.
· 5 min
New training & racing guides published regularly.
