Lactate is a fuel your muscles, heart and brain burn while you run, and trained runners dispose of it 97% faster than untrained runners at the same effort. This article explains the lactate shuttle, what training changes inside your muscles, and the five workouts that develop your ability to burn lactate as fuel.
Functional overreaching means training hard, then recovering into a fitness jump. Learn the symptoms, how it differs from overtraining, and how to use it safely.
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.
See a good VO2 max by age and sex, where elite runners and Lance Armstrong land, and how to test your number and turn it into faster, smarter training.
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.
