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Winter isn’t a runner’s enemy. It can be your best season to build endurance, improve consistency, and arrive in spring with a stronger engine. The real problem isn’t the cold—it’s going out without a plan. In this guide, you’ll learn how to approach running in winter in a practical, comfortable, and safe way—without freezing for […]
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When we talk about running fast and without discomfort, we usually think about mileage volume or leg power. However, one of the factors that most influences movement efficiency and injury prevention is running cadence. Cadence indicates how many steps we take per minute, and as research shows, a small adjustment can transform the way we […]
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When temperatures drop and daylight hours shrink, many runners hang up their shoes until spring. Yet winter running is not only possible; it can be an opportunity to build mental and physical strength. Spring races are won in autumn and winter; staying consistent now will make returning to competition much easier. How does cold affect […]
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First it was pace per kilometer and heart rate. Then came heart rate variability, acute and chronic training load… and now, if you look at your GPS watch or the latest launch from your favorite brand, there is one metric that keeps popping up: running power. In 2025, more and more watches (Garmin, Polar, COROS, […]
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We obsess over pace, weekly mileage and shoes, but almost never over the air we breathe while we run. In 2025, with more and more low-emission zones and pollution alerts in major cities, ignoring air quality is no longer an option for runners, especially if most of your training happens in urban environments. The good […]
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If you follow running news, you’ve probably seen the Norwegian 4×4 workout everywhere lately. This high-intensity protocol, developed by Norwegian researchers decades ago, has become one of the big trends in 2025 thanks to its ability to improve VO2 max, cardiovascular health and endurance in less time than traditional steady-state runs. In this guide, you’ll […]
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For years, most of us have heard the same message: running injuries happen because you “run too much” week after week. But a new study with more than 5,200 runners from 87 countries is turning that idea upside down. The greatest injury risk doesn’t seem to come from high weekly mileage itself, but from one […]
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In just a few years, running technology has gone from “nice to have” to something most runners use every day: GPS watches tracking everything, AI-powered coaching apps, smart insoles, earphones with power metrics… The problem is no longer a lack of data but the opposite: we have so much information that it’s easy to lose […]
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Learn how sleep directly impacts your running performance, how many hours runners should sleep and how to build a recovery routine to run faster, recover better and reduce injuries.
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Discover how Caitriona Jennings broke the 100 mile world record at the 2025 Tunnel Hill 100 Mile and learn training and nutrition tips for ultramarathons. Complete guide for runners.
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