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.
Wildfire smoke and summer smog can slow your running and chip away at the health benefits of training. Here is what PM2.5 and ozone do to a runner, the exact AQI levels where you should shorten or move indoors, and how to keep training through a smoke event.
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.
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.
