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Running science, made simple

Blog

Myth-busting, evidence-based running guides across training science, marathon racing, recovery, and getting started — see what science really proves.

Interval Training Guide: Minutes in the Red Zone
Featured · Workouts & Sessions

Interval Training Guide: Minutes in the Red Zone

Compare running interval workouts, including 4 × 4 minutes, shorter repeats and hills. Learn how effort, recovery and weekly dose affect the session.

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Workouts & Sessions

How each kind of run works and how to run it: intervals, tempo, long runs, and the paces that govern them.

5 articles
Tempo Run Guide: The Workout Most Runners Ruin

Tempo Run Guide: The Workout Most Runners Ruin

Learn what a tempo run is and how to choose its pace and duration. Compare continuous efforts, cruise intervals and steady tempos, with workout examples.

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Long Runs: The Complete Science-Based Guide

Long Runs: The Complete Science-Based Guide

Running Training Guide: Every Run Has a Job

Running Training Guide: Every Run Has a Job

Train LT1 by Heart Rate, LT2 by Pace

Train LT1 by Heart Rate, LT2 by Pace

Training Paces: Science and Calculation

Training Paces: Science and Calculation

Metrics & Physiology

The numbers behind training and what they really mean: thresholds, DFA a1, ACWR, CTL/ATL/TSB, VO₂max, HR zones, running economy.

6 articles
How to Find Your LT1 and LT2 Without a Lab

How to Find Your LT1 and LT2 Without a Lab

Estimate LT1 and LT2 with a talk test and a 30-minute time trial. Learn what to record, how to interpret results and where these field tests fall short.

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DFA a1: How Accurate Is Your Aerobic Threshold?

DFA a1: How Accurate Is Your Aerobic Threshold?

Your Heart Rate Zones Are Probably Wrong

Your Heart Rate Zones Are Probably Wrong

Lactate Threshold: Your Hidden Redline

Lactate Threshold: Your Hidden Redline

Running Economy: The 30% Energy You're Leaking

Running Economy: The 30% Energy You're Leaking

The VO₂max Trap: One Number Won't Win

The VO₂max Trap: One Number Won't Win

Marathon & Racing

Marathon-specific training, pacing, and the physiology of racing at every distance.

7 articles
10K Training: Make Your Speed Sustainable

10K Training: Make Your Speed Sustainable

Build your next 10K training block from your current level, from a first finish to 40–45 minutes. Compare weekly plans, workouts and race preparation.

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5K Training: Build the Base, Then the Speed

5K Training: Build the Base, Then the Speed

15 Marathon Mistakes, Backed by the Evidence

15 Marathon Mistakes, Backed by the Evidence

Sub-2 Marathon: How Sawe Ran 1:59:30

Sub-2 Marathon: How Sawe Ran 1:59:30

Your First Marathon: It's Tendons, Not Fitness

Your First Marathon: It's Tendons, Not Fitness

Sub-4 Marathon: It's Volume, Not Talent

Sub-4 Marathon: It's Volume, Not Talent

Sub-3 Marathon: The 4% Club, and How to Join It

Sub-3 Marathon: The 4% Club, and How to Join It

Recovery & Health

Sleep, HRV, nutrition — the unglamorous work that lets training adaptations stick.

4 articles
Why Heart Rate Stays High After Exercise

Why Heart Rate Stays High After Exercise

Understand why heart rate can stay high after exercise, including heat, fluid loss and autonomic recovery, and how training intensity affects recovery.

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Recovery: The Adaptation You're Leaving Behind

Recovery: The Adaptation You're Leaving Behind

Coffee vs. Caffeine: What They Do to Your Body

Coffee vs. Caffeine: What They Do to Your Body

How to Increase HRV — and What Low Means

How to Increase HRV — and What Low Means

Getting Started & Injury Prevention

Evidence-based guidance for new runners, and staying healthy while you build volume.

5 articles
How to Increase Running Volume When Your Legs Hold You Back

How to Increase Running Volume When Your Legs Hold You Back

Learn how to increase running volume, move from two runs a week to three or four, and manage recovery when leg pain limits your training.

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Walk Breaks in Running: Why Pausing Isn't Cheating

Walk Breaks in Running: Why Pausing Isn't Cheating

How to Start Running: The Evidence-Based Guide

How to Start Running: The Evidence-Based Guide

Running Shoes: A Century of Myths and Science

Running Shoes: A Century of Myths and Science

How to Lower Your Heart Rate While Running

How to Lower Your Heart Rate While Running

Product Updates

What's new at Runima: features, watch faces, and releases.

4 articles
Race Time Predictor and Interval Pace for Garmin

Race Time Predictor and Interval Pace for Garmin

Predict your race finish time and track interval pace and heart rate with two free Garmin Connect IQ data fields. Features, setup and practical examples.

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Bloc: A Watch Face Built From Ten Blocks of Color

Bloc: A Watch Face Built From Ten Blocks of Color

Dotpace: Minimalist Garmin Watch Face

Dotpace: Minimalist Garmin Watch Face

Introducing Runima: Coach-Grade Running Analytics

Introducing Runima: Coach-Grade Running Analytics