Strides are 20 to 30 second efforts that build speed and running economy. Learn how many to do, how often, how fast to run them, and why longer strides backfire.
A 500 AQI is hazardous, but even “good” air in your bedroom can slow your running 4%. See what each AQI number means for runners and how to clean it up.
Critical speed (also called critical velocity) predicts race times with up to 90% accuracy, outperforming VO2 max. Learn how to calculate your CS from race times and pace every distance from 5K to marathon with it.
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.
Jones and Doust (1996) found a 1% treadmill grade matched outdoor running from 9:11 to 5:22 per mile. See what the study proved and where the rule breaks.
Missed a run or a whole week of marathon training? Research says a week off barely dents fitness. Learn when to make up runs, repeat a week, or let it go.
Two runners with the same VO2 max can finish minutes apart. Running economy is why. See what determines it and the changes that improve it. Learn more.
Jeff Galloway’s run-walk-run method, explained: the exact run:walk ratio for your pace, the injury research, and whether walk breaks slow you down.
Peaking too early is why runners feel flat on race day. Learn what it means, how to read your Garmin Peaking status, and how to time your taper correctly.
Learn the difference between tempo runs and interval runs, how to find your tempo pace, and what Garmin’s Zone 4 means for threshold training.
