Running

The Ultimate Run Warm-Up: 5 & 10-Minute Routines to Activate Your Body

Stop starting your runs on cold muscles. We break down the science of why dynamic movement beats static stretching and give you two ready-to-use routines for your next workout.

Other posts on this topic

Tips

How Many Miles a Week Do You Need for a Marathon? To Finish, Enjoy, or Race It

Training for a marathon and wondering if you're running enough? The answer depends on your goal. We analyze three different weekly training volumes: for those who just want to finish, those chasing a time, and those optimizing performance.
Tips

Periodization: How to Plan Your Year to Peak at the Right Time

Training randomly leads to random results. To reach your peak fitness when it truly counts, you must learn the art of periodization. We explain how to divide your year into strategic phases to run fast at the right time.
Tips

Nordic Walking in the City: How to Train Effectively (and Safely)

Walking with poles on asphalt isn't madness; it's efficiency. Discover how to use rubber paws, avoid technical errors, and coexist with pedestrians and cyclists while turning the city into your gym
Offroad

Strong Ankles for Trail Running: Proprioception Exercises to Prevent Sprains

Running trails requires intelligent ankles, not just strong ones. We propose 3 proprioception exercises to do at home to train your feet to react to terrain irregularities and say goodbye to sprains.
Running Technique

Road, Trail, or Track? The Best Running Surfaces to Save Your Joints

Afraid pavement will ruin your knees? Think trails are always better? We analyze the pros and cons of every running surface to help you choose the right one for today's workout.
Running

400m Repeats: The Classic Speed Workout That Never Fails

400 meters, one lap of the track. It is the perfect distance to test your speed and endurance. We propose two different ways to run this classic workout: one to get faster, the other to get tougher.
Running

Cardiac Drift: Why Does Effort Increase at a Constant Pace?

Running at a steady pace but your heart rate keeps climbing? You aren't out of shape; it's Cardiac Drift. We explain why it happens physiologically and how hydration can help you control it.
Tips

Progression Runs: The Art of Finishing Stronger Than You Started

Want to stop crashing at the end of a race? You need to train progression. We explain how to structure workouts that start slow and finish fast, teaching your body to give its all when it truly counts.
Offroad

Trail Running Shoes Are Not All Created Equal: The Ultimate Guide (Skyrunning vs. Ultra vs. All-Terrain)

Choosing the wrong trail shoe can ruin your run (and your toenails). We break down the key differences between vertical race rockets, ultra-distance cruisers, and hybrid workhorses so you can find the perfect partner for your adventures.
Tips

TRX for Your Back: 4 Exercises to Open Your Shoulders and Fix That Desk Posture

No gym needed for a strong, upright back. With TRX, you can undo the effects of desk life. Here’s a 10-minute routine for runners (and anyone) who want to stand tall again
Running

Over-Under Intervals: The Science of Lactate Clearance for Faster Running

Want to raise your anaerobic threshold? Don't just do intervals. Try "Over-Unders," the workout that teaches your body to clear lactate while running fast. We explain the science and the plan.
Tips

Running in Strong Wind: Technique, Mental Strategy, and How to Use It to Your Advantage

January brings gusts that break your rhythm. The golden rule? Headwind out, tailwind back. Here’s how to turn a windy day into a chance to become a stronger runner
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