The Runner's Journal
Sleep, strength, mobility and rebuilding between runs.
Why is your VO₂ max decreasing? Discover how heat, fatigue, detraining, weight, ageing, altitude and watch errors can make your score fall. Your watch gave you a VO₂ max of 52 last month. Today, it says 49. You have not stopped running. You may even be training more. Yet according to the number on your […]
Pain around the kneecap can make every step feel like a warning. But runner’s knee does not automatically mean serious damage – or the end of your running. Here is how to recognise the usual pattern, adjust your training and rebuild the capacity to run comfortably again. You finish a run with a dull ache […]
Legs feel heavy but not sore? Learn seven common causes, when an easy run is safe, and the signs that mean you need rest or medical advice. There are days when nothing is technically painful, yet every step feels harder than it should. Your breathing may be comfortable and your watch may insist that you […]
Discover how sauna for runners affects recovery, heat adaptation and performance, plus the benefits, risks and safest way to use one after running. Sauna for runners is increasingly used to support recovery, heat adaptation and endurance performance. But does it genuinely reduce muscle soreness or help you run faster? This evidence-based guide explores the benefits, […]
Ice baths may reduce soreness after running, but feeling fresher does not always mean your body has recovered faster. Here is what cold-water immersion actually does – and when runners should use it. The modern recovery routine apparently requires a wearable score, a protein shake and the voluntary decision to sit in a container of […]
Your watch says you need to rest, but your legs feel ready to run. Here is what recovery scores from Garmin, WHOOP and Oura actually measure – and how much influence they should have over your training. Learn what Garmin, WHOOP and Oura recovery scores measure, why they can be misleading and when runners should […]