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

Running Power (Watts): Why It’s More Accurate Than Pace

On hills, pace drops but effort skyrockets. How do you measure real work? With Watts. We explain what running power is and why it changes the game for pacing races and training.
Tips

Running After the Flu: The “Neck Rule” That Tells You When It’s Safe to Start Again

Running with a fever isn’t brave—it’s risky. We explain why myocarditis is no joke and how to safely return to running after the flu
Offroad

Snow Trail Running: How to Run Safely with Micro-Spikes and Enjoy the Silence

Running in the snowy woods is a mystical experience, but you need the right gear. We explain everything about trail micro-spikes, gaiters, and how to manage safety to enjoy the magic of winter.
Running

The Classic 5x1000m: Why It’s a Useful Test (and How to Interpret It)

You don't need a race bib to know your shape. The 5x1000m workout is a reliable benchmark to test your current fitness and predict your race pace for the 5K and 10K.
Running

The Moneghetti Fartlek: The 20-Minute Workout That Changes Your Pace

Want a workout that is fast, fun, and brutal? Try the "Mona Fartlek." 20 minutes of continuous gear shifting that teaches you to run fast on tired legs. Here is the structure.
Tips

It’s Not Just About Cardio: Why Running Economy Beats VO2max (And How to Improve It)

Having a huge engine (VO2max) doesn't matter if you burn too much gas. We explain what Running Economy is and how to improve it so you can run faster while working less.
Tips

Shortness of Breath in the Cold: What Really Happens and 5 Tips for Better Running

If breathing feels harder in winter, you aren't "unfit": it's physiology. Here are 5 immediately applicable tips and a pre-run checklist to protect your breath and recovery, with clear signs on when to talk to a doctor.
Offroad

Trail Downhill Running: Tips to Go Safer and Faster

Downhill isn’t just gravity—it’s technique. Learn why your quads suffer, how to use your arms for balance, and the secret of high cadence to avoid injuries and run smoother
Offroad

Trail Running in the Mud: Technique, Foot Placement, and Rhythm for Slippery Surfaces (Without Wiping Out)

Don’t fight the terrain — adapt to it. Learn how to shorten your stride, use your arms for balance, and choose the right shoes to handle winter trail running safely
Running

Hill Repeats 10×45”: A Simple Workout for Strength, Technique, and Cadence (Without Sprinting)

The hill is like a gym: if you use it well, it makes you stronger without destroying you. Here is how to do 10×45” in a controlled way, with warm-up, 8×/12× variants, and the mistakes that trip you up.
Tips

“Tempo Run” Without a Track: 3 Simple Blocks to Improve Threshold Without Destroying Yourself

Want to work on threshold but don't have a track and don't want to get hurt? Here is what a well-done tempo run is and 3 simple blocks (with recoveries and sensations) to use right away, without turning it into a race.
Tips

The “Too Much, Too Soon” Mistake: The January Trap That Leads Straight to Injury

You don't have to prove anything to anyone. You just have to last long enough to see results.
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