--- title: "Blog · Running Science, Made Simple · Runima" description: "Myth-busting, evidence-based running guides. See what science really proves about healthy training, recovery, and the latest research in the sport." canonical_url: "https://runima.fit/blog" meta: "og:description": "Myth-busting, evidence-based running guides. See what science really proves about healthy training, recovery, and the latest research in the sport." "og:image": "https://runima.fit/og-image.jpg" "og:image:height": "630" "og:image:type": image/jpeg "og:image:width": "1200" "og:title": "Blog · Running Science, Made Simple" "twitter:image": "https://runima.fit/og-image.jpg" --- > Index of every page on this site: [llms.txt](https://runima.fit/llms.txt) 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. [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.August 30, 2026** Read the full story **](https://runima.fit/blog/interval-training) ## 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 [August 30, 2026

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.**running****tempo-run****lactate-threshold**](https://runima.fit/blog/tempo-runs) [

Long Runs: The Complete Science-Based Guide

Aug 17, 2026](https://runima.fit/blog/long-runs) [

Running Training Guide: Every Run Has a Job

Aug 15, 2026](https://runima.fit/blog/running-training-guide) [

Train LT1 by Heart Rate, LT2 by Pace

Jul 3, 2026](https://runima.fit/blog/training-lactate-thresholds) [

Training Paces: Science and Calculation

Jun 29, 2026](https://runima.fit/blog/training-paces) ## 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 [October 9, 2026

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.**running****lactate-threshold****heart-rate**](https://runima.fit/blog/how-to-find-lt1-lt2) [

DFA a1: How Accurate Is Your Aerobic Threshold?

Jul 16, 2026](https://runima.fit/blog/dfa-ddfa-hrv-threshold) [

Your Heart Rate Zones Are Probably Wrong

Jul 4, 2026](https://runima.fit/blog/heart-rate-zones) [

Lactate Threshold: Your Hidden Redline

Jun 11, 2026](https://runima.fit/blog/lactate-threshold) [

Running Economy: The 30% Energy You're Leaking

Jun 11, 2026](https://runima.fit/blog/running-economy) [

The VO₂max Trap: One Number Won't Win

Jun 10, 2026](https://runima.fit/blog/the-vo2max-trap) ## Marathon & Racing Marathon-specific training, pacing, and the physiology of racing at every distance. 7 articles [October 19, 2026

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.**running****10k****training-science**](https://runima.fit/blog/10k-training) [

5K Training: Build the Base, Then the Speed

Oct 19, 2026](https://runima.fit/blog/5k-training) [

15 Marathon Mistakes, Backed by the Evidence

Aug 4, 2026](https://runima.fit/blog/marathon-mistakes) [

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

Jul 28, 2026](https://runima.fit/blog/sub-2-marathon) [

Your First Marathon: It's Tendons, Not Fitness

Jul 20, 2026](https://runima.fit/blog/first-marathon) [

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

Jul 19, 2026](https://runima.fit/blog/sub-4-marathon) [

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

Jul 8, 2026](https://runima.fit/blog/sub-3-marathon) ## Recovery & Health Sleep, HRV, nutrition — the unglamorous work that lets training adaptations stick. 4 articles [July 2, 2026

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.**running****heart-rate****hrv**](https://runima.fit/blog/post-exercise-heart-rate) [

Recovery: The Adaptation You're Leaving Behind

Jun 20, 2026](https://runima.fit/blog/recovery) [

Coffee vs. Caffeine: What They Do to Your Body

Jun 18, 2026](https://runima.fit/blog/coffee-vs-caffeine) [

How to Increase HRV — and What Low Means

Jun 18, 2026](https://runima.fit/blog/how-to-increase-hrv) ## Getting Started & Injury Prevention Evidence-based guidance for new runners, and staying healthy while you build volume. 5 articles [October 9, 2026

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.**running****running-volume****training-frequency**](https://runima.fit/blog/running-volume) [

Walk Breaks in Running: Why Pausing Isn't Cheating

Jul 30, 2026](https://runima.fit/blog/walk-breaks) [

How to Start Running: The Evidence-Based Guide

Jun 14, 2026](https://runima.fit/blog/how-to-start-running) [

Running Shoes: A Century of Myths and Science

Jun 12, 2026](https://runima.fit/blog/running-shoes-100-years) [

How to Lower Your Heart Rate While Running

Jun 11, 2026](https://runima.fit/blog/run-faster-lower-heart-rate) ## Product Updates What's new at Runima: features, watch faces, and releases. 4 articles [October 24, 2026

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.**announcement****product****garmin**](https://runima.fit/blog/garmin-running-data-fields) [

Bloc: A Watch Face Built From Ten Blocks of Color

Jul 8, 2026](https://runima.fit/blog/bloc-garmin-watchface) [

Dotpace: Minimalist Garmin Watch Face

Jul 3, 2026](https://runima.fit/blog/dotpace-garmin-watchface) [

Introducing Runima: Coach-Grade Running Analytics

Jun 8, 2026](https://runima.fit/blog/introducing-runima) ```json {"@context":"https://schema.org","@graph":[{"@id":"https://runima.fit/#website","@type":"WebSite","inLanguage":"en","name":"Runima","url":"https://runima.fit/","publisher":{"@id":"https://runima.fit/#identity"}},{"@id":"https://runima.fit/blog#webpage","description":"Myth-busting, evidence-based running guides. See what science really proves about healthy training, recovery, and the latest research in the sport.","name":"Blog · Running Science, Made Simple","url":"https://runima.fit/blog","@type":["WebPage","CollectionPage"],"breadcrumb":{"@id":"https://runima.fit/blog#breadcrumb"},"isPartOf":{"@id":"https://runima.fit/#website"},"potentialAction":[{"@type":"ReadAction","target":["https://runima.fit/blog"]}],"primaryImageOfPage":{"@id":"https://runima.fit/#logo"}},{"@id":"https://runima.fit/#identity","@type":"Organization","description":"Understand your running training load, track performance and plan your next week. 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