Running Guides & Columns

Science-based running knowledge. Training, nutrition, injury prevention, and gear.

Training

Complete guide for first-time marathon runners. From distance selection to gear and training plans.

Training principles and weekly plans for 5K to half marathon.

16-20 week training plan, LSD strategy, tapering, and bonk prevention.

Pre/during/post-run nutrition strategy, carb loading, race fueling guide.

Top 5 running injuries: causes, prevention, and recovery. Proper form and stretching.

Running shoe recommendations by foot type, purpose, cushion vs minimalist.

5K pacing strategy, interval training zones, and race-day tactics.

10K pacing by goal time, threshold training, and race-day checklist.

Negative split strategy, fueling timing, and tapering for half marathon.

Race-day pacing, segment fueling plan, bonk management, and mental strategy for the marathon.