Guides
A clearer way to train
Understand the numbers behind your training. Start with one question, then take it into your next run.
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80/20 running: keep the easy days easy
How I count easy and harder running, what the research shows, and how to use 80/20 without chasing a quota.
How slow should an easy run be?
Use the talk test, heart rate and perceived effort to keep easy runs manageable when conditions change.
Heart-rate zones from your own numbers
Understand heart-rate reserve, measured values and age estimates before setting your running zones.
A 10K training week you can recover from
A practical 10K week for regular runners, with easy days, recovery and a framework to adapt to your own training.
Running terms, in plain language
Plain explanations of heart-rate reserve, RPE, strides, taper, training load and other running terms.
Recovery after a race: the next easy step
A cautious return after racing: rest, easy movement, short runs and the limits of fixed recovery timelines.
Choose running shoes by comfort and use
Choose running shoes by comfort, intended use and fit. What the evidence can and cannot say about injury prevention.
Running drills: how and when
Where marching, skips and strides fit in a warm-up, how to begin, and what research says about running drills.
Running and weight: fuel the training
Why a calorie estimate cannot promise weight loss, and why enough food and recovery belong in a running plan.
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Put your numbers into a plan
A calculator gives you a starting point. I help you turn it into a week of running you can actually follow.
