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Training Essentials

So you want to run a marathon? Completing 42 kilometres is an awe-inspiring accomplishment that requires commitment and dedication and provides many rewards, not...
In May 2014, Sally Kipyego, a 2012 Olympic silver medalist in the 10,000m, sped to a 30:42.26 win at Stanford’s Payton Jordan Invitational –...
KEY Unless otherwise noted, run all kilometres at a comfortable pace, easy enough that you can maintain a conversation. REST/XT Take a rest day or do moderate...
There are some things you come across when running that you can ignore: rude drivers, tangled headphone cords, random bad advice. And then there are things...
When it comes to which elements of your stride you can improve, your hips don’t lie. That’s because hip flexors—the muscles that allow flexion at...
Your calf muscles (also known as the gastrocnemius and soleus muscles) simultaneously act as the gas and brake pedal on a run. Need to...
It’s rare to find a runner who doesn’t want to talk about running. Everyone has a friend who never misses a chance to discuss...
As simple as running may be, it certainly isn’t easy. Especially when you’re a beginner. ‘You have to start where you are, not where...
While you can’t change your proportion of muscle fibres, here’s what you can do to optimise your mileage. According to recent research published in the Journal of...
This is one of the best exercises runners can do. Make sure you’re doing it right. Running is a unilateral movement, meaning you use just...

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