Easy Run Pace: How Fast Should Your Easy Runs Be?
Easy run pace is about 1:30 to 2:00/mile slower than 5K pace. Set yours by feel, heart rate, and race time, and see why slow running makes you faster.
Easy run pace is about 1:30 to 2:00/mile slower than 5K pace. Set yours by feel, heart rate, and race time, and see why slow running makes you faster.
Running but not losing weight? Your body offsets 18% of what you burn through appetite and less daily movement. See the 6 real reasons and how to fix it.
Heat stroke hits above 104°F and can turn deadly in minutes. Learn to tell heat exhaustion from heat stroke, spot the warning signs, and cool a runner fast.
Patellar tendonitis pain hits on downhills and stairs. Learn whether you can keep running and the loading program that fixes it for good. See the protocol.
A side stitch hits about 7 in 10 runners. Learn what causes it, how to clear one mid-run in under a minute, and how to stop them from coming back.
Wildfire smoke or summer smog outside? See what PM2.5 and ozone do to runners, the AQI levels to shorten or move indoors, and how to check before a run.
Easy run pace is about 1:30 to 2:00/mile slower than 5K pace. Set yours by feel, heart rate, and race time, and see why slow running makes you faster.
Heat stroke hits above 104°F and can turn deadly in minutes. Learn to tell heat exhaustion from heat stroke, spot the warning signs, and cool a runner fast.
Wildfire smoke or summer smog outside? See what PM2.5 and ozone do to runners, the AQI levels to shorten or move indoors, and how to check before a run.
Splitting a long run in two? Easy runs are fine, long runs lose key adaptations. See what you lose and the recovery gap that makes a split work.
Do nasal strips work for running? A review of 19 studies found no VO2max gain for most runners, but one group is the real exception. See who benefits.
Strava’s data shows runners who train with others bonk far less often than those training alone. The peer-reviewed research explains why, and the answer has nothing to do with race-day fueling. Training consistency is what decides a fall marathon, and one missed week costs more than any gel ever gave back.
Chia seeds have a legendary reputation among runners. See what the research really shows about endurance, iskiate, sports drinks, and how much to eat.
Nausea when running has a blood flow cause, and it often peaks after you stop. Learn why runners throw up, and the 4 fixes that settle your gut fast.
Throughout my early running career I suffered from major stomach issues when training and racing hard. Whenever I tried to really push myself, my stomach
Learn how to carb load before a marathon with the right foods, correct timing, and exact carb targets to max glycogen and avoid GI problems on race day.
Learn how intuitive eating helps runners avoid chronic under-fueling. Research-backed guide to hunger cues, sports nutrition exceptions, and fueling by feel during training.
A 2018 meta-analysis of 46 studies shows caffeine cuts run times by 2%. See which pre-workout ingredients actually work for runners — and which to skip.
Patellar tendonitis pain hits on downhills and stairs. Learn whether you can keep running and the loading program that fixes it for good. See the protocol.
Does higher body weight raise your running injury risk? Research says the scale is a weak predictor, and what actually causes injuries may surprise you.
Compression socks won’t make you faster, but 51 studies show real recovery gains. See when to wear them for running, marathons, and post-race recovery.
Sidelined by injury? Research shows you can often keep running if pain stays at or below 5 out of 10 and clears by morning. See how much is safe.
Plantar fasciitis, IT band, runner’s knee, arthritis, or back pain? Learn which running pain you can train through and how to keep logging miles safely.
How fast can kids run at each age? See toddler-to-teen running speeds and why stride length, not leg turnover, sets a child’s top speed. Learn more.
How many days a week should older runners run? Most runners 60 and up do best on 4 to 5 days, with smart spacing between hard sessions. See the weekly plan.
Struggling with slower recovery and slipping times after 40? These 5 evidence-based masters running tips address the exact physiology that changes with age. Learn more.
A typical 40-year-old runs a 55-minute 10K. By 70, that slips to 64 minutes. See decade-by-decade benchmarks and the 4 levers that slow the rate.
As all masters runners know and understand, things change as we age. We’ve already covered the need for More focused strength training More recovery, and
Last week I wrote an article on how to re-think your perception of training theory or workout ideas when you think you’re too slow for
The term masters has a bad connotation. I mean it sounds old. Especially for those “younger masters.” I remember racing the Masters Track and Field
A side stitch hits about 7 in 10 runners. Learn what causes it, how to clear one mid-run in under a minute, and how to stop them from coming back.
Research shows concrete and asphalt produce nearly identical impact forces, but recovery demands are higher on concrete. Here’s what the science says about knees, injury risk, and safe surface training.
Research shows beginners improve 10–15% in year one, but how fast do those gains arrive? See realistic timelines at 3, 6, and 12 months of training.
Standard labs call 12 ng/mL normal ferritin. For runners, research supports 50+ ng/mL. See targets by sex, how to test accurately, and which supplement form actually works.
Most runners peak at 4-5 running days a week, but the right number for YOU depends on sleep, stress, intensity, and fitness. Find yours in 4 weeks.
Post-race sickness isn’t inevitable. Learn why marathons suppress your immune system, who’s at highest risk, and the evidence-backed strategies that actually prevent runner’s flu.
We love running and want to spread our expertise and passion to inspire, motivate, and help you achieve your running goals.
We’re not here to sell you the latest “run faster without trying” scheme and we don’t claim to have the “super-secret, hidden formula that will transform you into a running god or goddess”.
We also believe you’re an experiment of one and that there is no one-size-fits-all way to train. We hate template plans and simple answers to complex questions.
Our team is now over 600 members strong and we’ve helped 867 runners in the last 2 years record new personal bests from 5k to the marathon.
We’re excited to help you improve as a runner and achieve your goals!
"I have come across many coaches, scientists, and physicians associated with running in my lifetime. No one connects all the dots with history, science, and practical application like RunnersConnect does. I look forward to their frequent posts, which are referenced with science and applicable to all the current trends and debates in running. "
Dr. Mark Cucuzzella
"Understanding the science behind the workouts and the plan helps me to trust the training when I know why I'm doing a particular workout and what the result of it should be."
Kara Schmidt
"As a master's runner and journalist specializing in running, I find the well researched information presented on Runner's Connect incredibly useful. You won't find a better clearing house of running knowledge on the Internet! "
Amanda Loudin
"I love your emails! You cover all the important injury prevention and topics related to running performance. As a competitive runner, I'm always learning more from Runners Connect! "
Barbara Broad
"RC helped me smash my stretch goal and I couldn't be happier. In all my races so far I've been simply amazed at what a great feeling it is being well trained and well prepared for the task at hand."
Dean Roberts
"As usual, Jeff and the RunnersConnect team goes beyond all the simplistic advice you normally find in magazines and backs up all theories with research and pratical examples."
Brian Connors