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Hill sections are often feared by runners, yet they can make you stronger, more efficient and more resilient. Spain is full of races with elevation gain—such as the Fuencarral-El Pardo Half Marathon, the Terrassa Half Marathon or the Madrid Marathon—and preparing for them requires more than flat running. Hill training not only helps you handle […]
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Most runners gauge their training by pace or perceived effort, but your heart provides a more precise indicator of how hard you are actually working. Training by heart rate allows you to adjust intensity, avoid overtraining and improve performance safely. In this guide, you’ll learn how to calculate your maximum heart rate, understand training zones […]
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The way your foot hits the ground while running can significantly affect both your comfort and your risk of injury. In recent years, terms like pronation and supination have become widely discussed, often incorrectly, leading to confusion. In this article, we explain what these concepts really mean, how to identify your foot strike, and what […]
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At the Seville Marathon 2026, we witnessed one of the most thrilling finishes in recent years. Ethiopia’s Shura Kitata and his compatriot Asrar Hiyrden crossed the finish line almost simultaneously, both clocking 2:03:59, in a dramatic outcome decided by photo finish. The race gathered more than 17,000 runners and produced standout performances, including a Finnish […]
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Have you ever wondered whether it’s worth heading out for a run when rain clouds gather? Some runners see bad weather as a nuisance, while others embrace it as a chance to improve performance and enjoy a different kind of session. Races like the recent edition of the Mitja Marató de Granollers 2026 show that […]
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In recent years, the 80/20 method has become one of the most discussed topics in the running community. The idea of dedicating most of your mileage to an easy pace while reserving a small percentage for demanding efforts may seem counterintuitive to the natural instinct of “going all out” every time you head out the […]
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Running in winter is often perceived as a challenge: shorter days, freezing temperatures and slippery surfaces can discourage anyone. However, with the right preparation, winter can become your ally to improve fitness and enjoy unique sensations. In this comprehensive guide you will learn how to train in the cold safely and also take advantage of […]
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Have you heard of plogging? This Swedish word, created by combining plocka upp (to pick up) and jogga (to jog), describes a global trend that encourages people to go running while collecting litter along the way. Born in Stockholm in 2016 thanks to runner and activist Erik Ahlström, the movement has grown rapidly: millions of […]
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In recent years, most conversations about running focus on miles, pace and shoes. Yet more and more athletes are discovering that the mind is as decisive as the legs. Have you ever felt that your thoughts slow you down more than your muscles? Mindful running, or applying mindfulness to training, offers simple tools to enjoy every […]
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For years, most training plans have been built around a “standard” male model. In 2025, more studies, coaches and apps are finally addressing what many women already felt in their legs: the menstrual cycle and sports performance are linked. Not every woman responds the same way, but ignoring the cycle means ignoring a key part […]
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If you’ve been running for a while, you’ve probably heard this line: “you need to do strength work”. Between work, easy runs, intervals and real life, strength training for runners often gets pushed to “when I have time”. The good news is that, in 2025, the science is very clear: with just two focused strength […]
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Meta description: Understand the differences between polarized and pyramidal training, discover the 80/20 method and learn how to apply it to improve your performance and avoid injuries. Polarized vs. pyramidal training: discover the 80/20 method to take your running to the next level The running world never stops evolving. Every season we hear about new […]
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