Running, simply explained
Clear, practical guides for runners: how to train, easy running, shoes and gear, and race day – from your first 5K to the half marathon.
Latest guides
- Training
How slow is an easy run, really?
Most runners run their easy days too fast. Here is how to find a truly easy pace, why it works, and how much of your running should feel this way.
4 November 2026 · 4 min read · EL EN DE
- Training
The long run: how long, how slow and how often
The long run is the backbone of half-marathon and marathon training. How to build it without getting hurt, what pace to run it at, and when to eat and drink.
3 November 2026 · 4 min read · EL EN DE
- Training
Tempo runs vs intervals: what's the difference and do you need both?
Two kinds of hard sessions, two different jobs. What tempo runs and intervals train, how hard they should feel, and how to fit them into a week.
2 November 2026 · 4 min read · EL EN DE
- Training
Half marathon under 2 hours: what it takes
Sub-2 is the most popular half-marathon goal. The pace you need, the fitness behind it, how training is usually structured, and how to tell if you're ready.
1 November 2026 · 4 min read · EL EN DE
- Training
Strength training for runners: why it matters and 6 exercises to start
Strength work makes running more economical and is one of the best-supported ways to lower injury risk. What the research says and a simple routine to begin with.
31 October 2026 · 4 min read · EL EN DE
- Shoes & gear
How to choose your first running shoes
Forget foot-type charts. The research points to a simpler rule: comfort. How to test shoes properly, what the jargon means, and what you don't need to pay for.
30 October 2026 · 4 min read · EL EN DE
- Shoes & gear
When should you replace your running shoes?
"Every 500–800 km" is the rule everyone repeats. What the studies actually measured, why you can't trust feel alone, and the signs that a pair is really done.
29 October 2026 · 3 min read · EL EN DE
- Races
Race-day pacing: why the first kilometres decide your result
Large studies of hundreds of thousands of runners show the same pattern: the fastest finishers pace evenly, and the ones who fade often started too fast. How to get it right.
28 October 2026 · 3 min read · EL EN DE
- Races
The taper: how to train in the last two weeks before your race
Cutting back before a race isn't losing fitness – it's when you finally see it. What the research recommends, a simple taper for a half marathon, and how to handle taper nerves.
27 October 2026 · 3 min read · EL EN DE
- Running
Running in the cold: 8 things that help
Winter running is safe for most people with a little planning. How to dress, how to warm up, what cold air does to your breathing, and when to stay inside.
26 October 2026 · 3 min read · EL EN DE
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