Hello, runners! Today we’re diving into a topic that excites many of us: the marathon. Specifically, we’ll tackle a crucial question for anyone preparing to run their first 42.195 km: what is a “good” time to aim for? I know you might be wondering, maybe after a frantic Google search: “Okay, but what should my […]
Category: Training
If you’re here, you’ve likely moved past the beginner stage of running and are looking for a way to optimize your training. You’ve heard about “heart rate zones” and may be wondering if they’re just another passing trend or a truly useful tool. The truth is, when used correctly, heart rate zones can completely transform […]
The half marathon isn’t a race about speed — it’s a race about endurance. And endurance is largely built through solid aerobic training. You’ve probably heard terms like the “central” and “peripheral” aerobic system — they might sound technical, but they describe two key aspects of your performance. In this article, we’ll demystify these concepts […]
If you’ve ever looked for a training method that can improve your endurance and speed without spending hours running, the 4×4 method might be exactly what you need. It’s not just another high-intensity workout — it’s a protocol developed by researchers at the Norwegian University of Science and Technology (NTNU), designed to maximize oxygen uptake […]
In recent years, the concept of “cadence”—the number of steps you take per minute while running—has become a central topic among runners. You often hear about an “ideal” value of around 180 steps per minute, promoted by coaches and elite athletes alike. But is this number truly a universal rule? In this article, we’ll explore […]
In the world of running, we often strive for perfection in every single workout. We aim to run faster, cover more kilometers, and maintain flawless physical form. However, it’s our approach to discipline and consistency that truly determines our progress and growth as runners. In this article, we’ll explore how regularity and daily commitment are […]
Hydration is a fundamental pillar for any runner, yet it’s often reduced to an overly simplistic concept: “drink when you’re thirsty.” The reality is far more complex, and proper fluid management can make the difference between peak performance and a drop in energy, cramps, or even health issues. In this article, we’ll go beyond the […]
If you’ve started running or you’re looking to improve your performance, you’ve probably asked yourself what the right training frequency is. It’s a question I asked myself too, and over time, I’ve learned to manage it more consciously. The answer varies for every runner, but there are some fundamental principles that can help you find […]
Attention: The information in this article is for informational purposes only and is not intended to replace the advice of a doctor or nutritionist. Before adopting any recovery strategy, it is always advisable to consult a qualified professional. The insights shared here are based on my personal research, scientific documentation, and field experience. Running an […]
Dear runner, today I want to share with you an often-overlooked aspect of running that can make a big difference in your performance and injury prevention: vertical oscillation. Understanding and optimizing this element will allow you to run more smoothly, efficiently, and safely. What Is Vertical Oscillation? Vertical oscillation refers to the up-and-down movement of […]