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Beginners

Decoding Your Heartbeat: Training with Heart Rate Zones

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 […]

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Beginners

The Rhythm of Your Stride: Beyond the 180 SPM Myth

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 […]

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Beginners

Finding Your Own Rhythm: How to Structure Your Weekly Running Workouts

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 […]

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Beginners

Overcoming the Marathon Wall: My Personal Experience

Hello runner! If you’ve run a few marathons or are planning to do so, you’ve probably heard about the infamous “marathon wall.” It’s that dreaded moment when your body seems to give up, and the race becomes a battle not only physically but also mentally. Today, I want to share my experience and give you […]

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Beginners Training

The Method to Reach 10K

Today I want to share with you more than just my training plan to achieve the goal of running a continuous 10 kilometers; I want to share with you an easy calculation method to do it in just 6 weeks. Before we begin, keep in mind that this plan is designed for beginners, so don’t […]

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Beginners

Maximize Your Training with Tempo Runs: Strategies and Benefits

If you’re looking to boost your speed and endurance in running, the tempo run might be exactly what you need. In this article, we’ll explore the various modes of executing the tempo run and its long-term benefits for your training. Get ready to discover how this form of training can transform your running style. What […]

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Beginners

Smart Running: Effective Strategies for Active Rest and Optimal Recovery

Today, I want to share with you some fundamental considerations on managing active rest and optimal recovery. Running is an art that goes beyond the training itself, and understanding how to best recover your body is essential for improving your performance. Here are some valuable tips that can make a difference. Active Rest: A Powerful […]

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Beginners

Water: An Essential Companion to Enhance Your Performance

Running is not just a sport; it’s a lifestyle that we embrace with passion. We are aware that our body is our most precious machine, and to make it function at its best, we must pay attention to every detail. Today, I want to talk to you about a crucial element for our overall well-being […]

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Beginners Training

The Mathematics behind the 10K Beginner Runner Chart

Today I want to share with you the mathematics behind a training chart to prepare you for running a 10K as a beginner. Rather than following a pre-made chart, I want to share my experience and method for creating a customized chart, without getting lost in complicated paces, especially if you’re a beginner. Before we […]

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Beginners

Relaxed Running: Running Slowly Without Excessive Fatigue

The cooldown run is a crucial moment to regenerate muscles, facilitate the elimination of toxins accumulated in the previous workout, and personally, I enjoy listening to a few podcasts. This kind of run should be low-impact, perhaps on a soft surface like a park trail, with the heart rate kept at calm levels. However, surprisingly, […]