Running articles, tips and tricks
Use these articles to improve your running. All articles written from scratch by human experts. No AI.
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Complete Guide to Heart Rate Training for Runners
The Six Steps for heart rate training Bookmark this page or save the link somewhere. A lot of runners try to use heart rate training, but find it confusing because they are getting poor data and don’t understand why they are even doing it well enough to make the right changes to their running plan […]
How to improve Garmin Performance Condition
If you use a Garmin during your runs, many of you will have noticed a notification appear during your run that says “Performance Condition”. If you want to know how to improve Garmin Performance Condition, let me take you through what it is and the steps you need to take. Which watches support Garmin Performance […]
What is a healthy running heart rate?
As a running coach, I’m occasionally asked by newer runners “What is a healthy running heart rate?” This is an interesting question because the answer can vary a lot. In this article, I’ll get you the answer you are looking for, so you can safely use your heart rate to progress your running in the […]
Rolled ankle treatment for runners
One of the more common injuries for runners is the rolled ankle. Treatment for this issue varies according to severity. In this article, I’ll discuss what to do initially, how to strengthen the area again and how to avoid repeating the incident during the high risk months afterwards. How do rolled ankles happen when running? […]
Leg cramps at night after running – what to do
What should you do if you are a runner and you have either experienced leg cramps at night after running, or you’ve heard about them and want to avoid leg cramps at night after running? It’s a frustrating, so in this article I’ll help by discussing the theories around what this sort of cramp might […]
Why is the 10 Percent Rule for Running just Daft?
Once you’ve been running long enough, you’ll no doubt hear another runner suggest that you should only increase your miles each week by 10 percent. I’m not sure where this advice first came from, but 10 percent rule running is pretty flawed, even if at first glance it seems sensible. Here are my thoughts on […]
How to increase running cadence easily
In this article, I explain what you actually have to do with your legs so that you can easily understand how to increase running cadence. I cover this both in terms of the muscles involved, and also in terms of what it feels like when you get it right, so that you can change from […]
Does running a mile fast burn more calories than running it slowly?
Which burns more calories for any set distance: Running fast or running slowly? If I run a mile fast, will I burn more calories than running a mile slowly? This question crops up sometimes. This article will answer the question, but first, why would anyone care? Initially, this might seem like an answer that might […]
What is a healthy running heart rate?
As a running coach, I’m occasionally asked by newer runners “What is a healthy running heart rate?” This is an interesting question because the answer can vary a lot. In this article, I’ll get you the answer you are looking for, so you can safely use your heart rate to progress your running in the […]
Pronation in Running – What is it?
In this pronation guide, you’ll learn what pronation in running is, how it affects you as a runner and how to determine what sort of pronator you are. What is pronation in running? Why is pronation relevant to runners? How to check your pronation in running What’s the point in knowing how much you pronate? […]
What to do after Couch To 5K? 9 steps to go further and get faster
If you are wondering what to do after Couch to 5K or Runningversity’s “Running For Beginners” course, then you can use this check-list to help set your goals and plan your future running journey, so you have more fun, go further, get faster and fitter. Celebrate and reward your achievement Completing something like Running For […]
How can a personal running coach help me race better?
As well as our online running courses, Runningversity also provides personal running coaching to runners all over the world that need more guidance and bespoke planning. So, how you do you know if personal running coaching is the right thing for you, and how can it help you with your racing? Is a personal running […]
Running Slump. How do I get out?
Running is fun! At least running is supposed to fun… Every now and then, you should expect a run that doesn’t go your way, but what if you aren’t enjoying any of your runs? What if you have even stopped running already? How do you get back into running in a way that makes your […]
Run Fast
To run fast you need three things. These needs are the same whether you are trying to sprint fast or run fast over longer distances: Good running form and posture Power in the legs Capacity to keep going If you can understand which of these three essential areas you need to improve and then work […]
Is it better to run in the morning or evening?
Whether you are just starting out running, or are trying to make the best possible progression in fitness and speed, you might be asking is it better to run in the morning or evening, or perhaps during the day? This is easy to answer if you take into account a few aspects (press one to […]
Heart Rate Zone Calculator (BEST & Accurate)
CLICK to jump to: The Runningversity Heart Rate Zone Calculator Are you NEW to heart rate training? If so, you should check out our complete guide to heart rate training (opens in new tab) and then come back to this calculator 🙂 On this page: What is the Runningversity Heart Rate Zone Calculator for? This […]
Max Heart Rate Calculator (mobile friendly)
Simply enter your current age into the Max Heart Rate Calculator below to calculate your approximate max heart rate. Read the notes underneath to understand what the maximum heart rate calculated can be used for and how max HR is useful, along with alternative methods to figure max heart rate accurately. Notes about this Max […]
How to Start Trail Running
If you have always been a road runner, you should consider trail running as a way to improve your overall fitness. Elite Kenyan runners wouldn’t dream of pounding out all their miles on hard, paved surfaces, preferring to do many of their workouts on dirt tracks. Whilst trying to copy their running plans would be […]
Pace Speed Converter (Mobile Friendly)
This Pace Speed Converter page makes it easy to see how fast you are aiming at. Runners and other athletes often want to convert from Pace to Speed, or convert from Speed to Pace, so choose the conversion you want, plug your numbers into yellow fields in the relevant form and watch the magic happen. […]
Sweat Rate Calculator
Jump straight down to the sweat rate calculator As a runner, it’s helpful to understand how much you sweat at any given effort level. This article shows how to calculate sweat rate and describes a simple test protocol, the results of which can be put into the sweat rate calculator below. The test will take […]
Lose Weight by Running, Successfully
When I went for a run with Haile Gebrselassie, we talked about why people take up running. One of the things we touched on is that many people want to lose weight and decide running is the way to do it. Perhaps that’s you, or you are wondering the best ways to lose weight by […]
What to know before starting Couch to 5K C25K
Lots of people struggle when they start to run because they do too much too soon, wonder why it’s all so hard and don’t bother learning how to physically move their body or breathe properly while they are running. C25K apps tell you how much run/walk to do on any particular day, but they don’t […]
Heart Rate Drift Test – Simple Method
This article covers how to do a Heart Rate Drift Test, using only a GPS watch and a heart rate monitor, plus the heart rate drift calculator on this page to make it easy to know what to do with the result. It also explains why you would want to do a Heart Rate Drift […]
Training Pace Calculator (mobile friendly)
Jump straight down to the training pace calculator When going for your next training run, it’s important to know roughly what training pace to aim at. Even on an easy run, it’s good to know you are matching your pace to the purpose of the session, i.e. not over-doing it! This training pace calculator is […]
Running Pace Calculator (mobile friendly)
>>Jump to the Running Pace Calculator<< When planning your next race or run, it’s important to know what your expected running pace is. Even if you are just off out for a run to have some fun, it’s good to know if you are going to make it back in time for dinner, or whatever […]
Race Time Predictor Calculator (mobile friendly)
CLICK HERE to jump straight down to the race time predictor calculator If you are looking for a quick way to guess your next race time from a previous race, time trial or flat out training run, use this race time predictor to get an estimate. Just enter your previous race with the time, and […]
Why is my Heart Rate so high while running?
This question crops up all the time! You are out for an easy run, but when you get home and check the heart rate data from your sports watch, it looks very high. How can this be? Am I ill? Do I need to see a doctor? Why is my heart rate so high while […]
Maximum Heart Rate Stress Test for Runners
Why do you need to do a Maximum Heart Rate Stress Test? An essential part of every runner’s plan is knowing how fast or slow to run for any particular exercise session. This is learned from experience – “what does this level of effort feel like?” – and guided by heart rate training zones. One […]
Starting Running? – a helpful guide
Exciting times! Congratulations, you’ve got it in your head that you want to do the whole running thing, but are pretty unsure how to start running. We are here to help – on this page you’ll find a list of essential skills and knowledge that all runners need to start safely and become great runners. […]
Should I Go For A Run?
Let our Running Psychic guide you on the all important question of whether or not you should go for a run today.
Heat. Benefits of Running in the Heat and how to cope.
What are the benefits of running in the heat? How much do I need to drink? How often do I need to drink? How do I know if I’ve had enough? What can I do to keep cool? These are common questions amongst runners, especially in hot weather, or when considering a race. There are […]
