The Runner's Journal
Explore evidence-led running training guides covering easy runs, Zone 2, threshold sessions, mileage, strength training and marathon preparation.
Running does not automatically burn muscle. But high mileage, underfuelling, too little protein and dropping strength work can make muscle loss more likely. Here is what the evidence actually says. Running does not automatically burn muscle. But the combination of high mileage, insufficient food, limited strength training and poor recovery can make muscle loss more […]
A higher VO₂ max can help you run faster – but it cannot tell you how efficiently you move, how much of your aerobic capacity you can sustain or whether your legs will still cooperate in the final kilometres. Your watch has increased your VO₂ max estimate by two points. Excellent. But your 5km time […]
From emergency toilet stops and bleeding nipples to black toenails, bladder leaks and the post-race shuffle: these are the less photogenic realities of running a half marathon or marathon. Race-day content tends to focus on the cinematic parts: the start-line nerves, the cheering crowds and the tearful finish. It rarely mentions the runner crouched behind […]
You are running consistently, working hard and perhaps even finishing every session exhausted – yet your 5K time refuses to move. A plateau does not automatically mean you need more mileage or more punishment. It usually means your training needs a clearer purpose. If your 5K time isn’t improving, the problem may not be a […]
Marathon tapering should leave you rested, sharp and ready to race. However, reducing your mileage too late, cutting every faster effort or completing one final fitness test can carry unnecessary fatigue into race day. The final three weeks before a marathon create a strange problem: the fitter you become, the harder it is to stop […]
Threshold running helps you hold a faster pace for longer. Discover how to find your ideal threshold pace and seven powerful workouts that build speed, stamina and race-day confidence. There is a pace between comfortable running and all-out intervals that many runners struggle to judge. Run too slowly and the session becomes another easy or […]
Zone 2 running can build endurance – but are you doing it correctly? Discover eight common mistakes involving heart rate, easy pace and 80/20 training. Zone 2 running can build endurance with less fatigue – but inaccurate heart-rate zones may be holding you back. Discover eight common mistakes runners make and how to train smarter. […]
Discover how to find your ideal weekly running mileage, increase your distance safely and recognise the warning signs that you may be running too much. Running has a simple way of making us believe that more must be better. If 20 miles per week improved your fitness, surely 30 will make you even faster. If […]
Running and strength training can improve one another – but only if your weekly plan leaves enough room for recovery. Here is how to schedule both, choose the right exercises and avoid turning every session into tired-leg survival. Running and strength training should get along perfectly well. One develops your aerobic engine; the other helps […]
Can you trust running coach apps? We compare Garmin, Runna and Strava, exploring the benefits and limitations of AI-generated training plans. Running coach apps promise personalised training plans, automatic adjustments and expert guidance from your phone – but can you genuinely trust them? From Garmin and Runna to Strava, we explore how these platforms work, […]