Journal
Running, explained.
Training, physiology and technique for runners who like to know why. Every claim sourced, every article something you can run tomorrow.
Training · 8 min readZone 2 running: the art of going slow on purposeFind zone 2 without a lab, handle drift, and keep easy runs easy.
- Physiology · How to increase your VO2 max, and how to know it movedThe intervals that raise VO2 max, and how far to trust your watch.
- Technique · What's a good running cadence? Probably close to your ownWhy 180 isn't a rule, and how to find and nudge yours.
- Physiology · Apple Watch vs a chest strap: when heart rate accuracy mattersHow accurate wrist heart rate is, and when a strap earns its place.
- Training · Easy, Steady, Hard: the RPE scale for runners, in plain wordsRead your effort by feel, and know when to trust it.
- Training · The Norwegian 4×4 workout, for runnersFour hard 4-minute reps: how to run them, and what they do.
- Technique · How to run hills: hold the effort, let the pace goHold the effort, let the pace go: uphill form, downhill technique.
- Physiology · Does running help you live longer? What the research can and can't sayRunning and lifespan: how much is enough, and what studies can't prove.
- Technique · How to breathe while running: a rhythm for every effortA breathing rhythm for every effort, nose or mouth, flat or hill.
- Physiology · Should I run today? Read the night, then choose the gearRead sleep and HRV against your baseline, then choose the day's effort.
- Training · Training load, explained: read the curve without fearRead your load against your usual, and grow the long run patiently.
- Physiology · Lactate threshold, explained: the two lines every runner crossesLT1 and LT2 in plain words, estimated without a lab.
Your next run, in the right gear.
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