[{"data":1,"prerenderedAt":186},["ShallowReactive",2],{"blog-posts":3},[4,19,27,35,47,60,66,73,80,88,96,103,112,123,129,138,148,155,161,168,176],{"path":5,"title":6,"description":7,"date":8,"author":9,"image":10,"imageWidth":11,"imageHeight":12,"tags":13},"\u002Fblog\u002Fsub-2-marathon","Sub-2 Marathon: How Sawe Ran 1:59:30","Sabastian Sawe's 1:59:30 is now official. The race, the physiology, and the step-by-step math behind the first legal sub-2-hour marathon.","2026-07-26T13:51:00","Runima Team","\u002Fimages\u002Fblog\u002Fsub-2-marathon.png",1424,752,[14,15,16,17,18],"running","marathon","world-record","training-science","running-economy",{"path":20,"title":21,"description":22,"date":23,"author":9,"image":24,"imageWidth":11,"imageHeight":12,"tags":25},"\u002Fblog\u002Ffirst-marathon","Your First Marathon: It's Tendons, Not Fitness","What actually determines whether you finish your first marathon safely: readiness, timelines, training, tapering, and fueling — with every claim rated for how solid the evidence is.","2026-07-20T11:47:25","\u002Fimages\u002Fblog\u002Ffirst-marathon.png",[14,15,17,26],"injury-prevention",{"path":28,"title":29,"description":30,"date":31,"author":9,"image":32,"imageWidth":11,"imageHeight":12,"tags":33},"\u002Fblog\u002Fsub-4-marathon","Sub-4 Marathon: It's Volume, Not Talent","What research on 150,000+ marathons says it takes to break 4 hours: why mileage beats genetics, a timeline by starting point, and how to build the cycle.","2026-07-19T19:30:30","\u002Fimages\u002Fblog\u002Fsub-4-marathon.png",[14,15,17,34],"endurance",{"path":36,"title":37,"description":38,"date":39,"author":9,"image":40,"imageWidth":41,"imageHeight":41,"tags":42},"\u002Fblog\u002Fdfa-ddfa-hrv-threshold","DFA a1: How Accurate Is Your Aerobic Threshold?","DFA a1 promises an aerobic threshold from a chest strap alone — but validation studies disagree by up to 28 bpm. What it gets right, and what DDFA fixes.","2026-07-16T14:48:41","\u002Fimages\u002Fblog\u002Fdfa-alpha1.png",null,[43,44,45,17,46],"hrv","heart-rate","lactate-threshold","sports-science",{"path":48,"title":49,"description":50,"date":51,"author":9,"image":52,"imageWidth":53,"imageHeight":54,"tags":55},"\u002Fblog\u002Fbloc-garmin-watchface","Bloc: A Watch Face Built From Ten Blocks of Color","Bloc is a free, colorful block-grid Garmin watch face — ten recolorable metric tiles, a two-block clock, and four one-tap themes, for 100+ round Garmin watches.","2026-07-08T13:39:37","\u002Fimages\u002Fblog\u002Fbloc-garmin-watchface.png",3000,1417,[56,57,58,59],"announcement","product","watch-face","smartwatch",{"path":61,"title":62,"description":63,"date":51,"author":9,"image":64,"imageWidth":11,"imageHeight":12,"tags":65},"\u002Fblog\u002Fsub-3-marathon","Sub-3 Marathon: The 4% Club, and How to Join It","What the science actually says it takes to break three hours in the marathon — the physiology, the training that works, and an honest timeline.","\u002Fimages\u002Fblog\u002Fsub-3-marathon.png",[14,15,17,34],{"path":67,"title":68,"description":69,"date":70,"author":9,"image":71,"imageWidth":11,"imageHeight":12,"tags":72},"\u002Fblog\u002Fheart-rate-zones","Your Heart Rate Zones Are Probably Wrong","Heart rate zones explained: why '220 minus age' has no scientific basis, and how Karvonen, MAF, and threshold-based zones actually compare.","2026-07-04T17:30:58","\u002Fimages\u002Fblog\u002Fheart-rate-zones.png",[14,44,17,34],{"path":74,"title":75,"description":76,"date":77,"author":9,"image":78,"imageWidth":53,"imageHeight":54,"tags":79},"\u002Fblog\u002Fdotpace-garmin-watchface","Dotpace: Minimalist Garmin Watch Face","Dotpace is a free, minimal Garmin watch face with a 90-day Trends chart for VO₂max, Stress, Body Battery and Resting Heart Rate.","2026-07-03T16:31:43","\u002Fimages\u002Fblog\u002Fdotpace-garmin-watchface.png",[56,57,58,59],{"path":81,"title":82,"description":83,"date":84,"author":9,"image":85,"imageWidth":11,"imageHeight":12,"tags":86},"\u002Fblog\u002Ftraining-lactate-thresholds","Train LT1 by Heart Rate, LT2 by Pace","LT1 and LT2 aren't the same problem. Govern the aerobic threshold by heart rate, anaerobic by pace, with a weekly structure that makes both stick.","2026-07-03T12:25:40","\u002Fimages\u002Fblog\u002Ftraining-lactate-thresholds.png",[14,45,44,87],"pacing",{"path":89,"title":90,"description":91,"date":92,"author":9,"image":93,"imageWidth":11,"imageHeight":12,"tags":94},"\u002Fblog\u002Fpost-exercise-heart-rate","Why Heart Rate Stays High After Exercise","Heart rate stays high for hours after easy sessions. Causes: autonomic threshold, EPOC, and cross-training interference — and how to train around them.","2026-07-02T15:30:31","\u002Fimages\u002Fblog\u002Fpost-exercise-heart-rate.png",[14,44,43,95,17],"cross-training",{"path":97,"title":98,"description":99,"date":100,"author":9,"image":101,"imageWidth":11,"imageHeight":12,"tags":102},"\u002Fblog\u002Ftraining-paces","Training Paces: Science and Calculation","Learn to use a training pace calculator based on Jack Daniels' VDOT formulas to calculate precise running training paces and avoid the grey zone.","2026-06-29T21:39:25","\u002Fimages\u002Fblog\u002Ftraining-paces.png",[14,17,87,34],{"path":104,"title":105,"description":106,"date":107,"author":9,"image":108,"imageWidth":11,"imageHeight":12,"tags":109},"\u002Fblog\u002Frecovery","Recovery: The Adaptation You're Leaving Behind","How to recover after running: why sleep beats every gadget, which recovery tricks sabotage gains, and whether your watch's 'recovery hours' can be trusted.","2026-06-20T08:55:10","\u002Fimages\u002Fblog\u002Frunning-recovery.png",[14,110,111,43,17],"recovery","sleep",{"path":113,"title":114,"description":115,"date":116,"author":9,"image":117,"imageWidth":11,"imageHeight":12,"tags":118},"\u002Fblog\u002Fcoffee-vs-caffeine","Coffee vs. Caffeine: What They Do to Your Body","A full evidence tour of coffee and caffeine — heart, brain, bones, muscles, sleep, stress, sport — and exactly how much is right for you, whoever you are.","2026-06-18T14:03:04","\u002Fimages\u002Fblog\u002Fcoffee-vs-caffeine.png",[119,120,121,122,46],"caffeine","coffee","nutrition","health",{"path":124,"title":125,"description":126,"date":116,"author":9,"image":127,"imageWidth":11,"imageHeight":12,"tags":128},"\u002Fblog\u002Fhow-to-increase-hrv","How to Increase HRV — and What Low Means","What HRV (heart rate variability) is, why yours might be low, and how to actually increase it — with the evidence behind each lever, and its limits.","\u002Fimages\u002Fblog\u002Fhrv.png",[43,44,110,34,17],{"path":130,"title":131,"description":132,"date":133,"author":9,"image":134,"imageWidth":11,"imageHeight":12,"tags":135},"\u002Fblog\u002Fhow-to-start-running","How to Start Running: The Evidence-Based Guide","A science-backed plan for new runners: run-walk programs, easy pacing, injury prevention, and templates for every starting point.","2026-06-14T16:09:22","\u002Fimages\u002Fblog\u002Fhow-to-start-running.png",[14,136,137,26,17],"beginners","couch-to-5k",{"path":139,"title":140,"description":141,"date":142,"author":9,"image":143,"imageWidth":11,"imageHeight":12,"tags":144},"\u002Fblog\u002Frunning-shoes-100-years","Running Shoes: A Century of Myths and Science","Do stability shoes, arch support, or barefoot running hold up to evidence? How to choose training and race shoes—and build genuinely stronger feet.","2026-06-12T11:59:15","\u002Fimages\u002Fblog\u002Frunning-shoes.png",[14,145,146,26,147],"running-shoes","footwear-science","foot-strength",{"path":149,"title":150,"description":151,"date":152,"author":9,"image":153,"imageWidth":11,"imageHeight":12,"tags":154},"\u002Fblog\u002Flactate-threshold","Lactate Threshold: Your Hidden Redline","Your lactate threshold predicts race pace better than VO₂max. What LT1 and LT2 are, how to test them, and how to push your threshold higher.","2026-06-11T17:14:30","\u002Fimages\u002Fblog\u002Flactate-threshold.png",[14,45,34,17],{"path":156,"title":157,"description":158,"date":152,"author":9,"image":159,"imageWidth":11,"imageHeight":12,"tags":160},"\u002Fblog\u002Frun-faster-lower-heart-rate","How to Lower Your Heart Rate While Running","How to run faster with a lower heart rate — the physiology behind it, what actually changes in your body, and how long each adaptation takes.","\u002Fimages\u002Fblog\u002Frun-faster-lower-heart-rate.png",[14,136,44,17],{"path":162,"title":163,"description":164,"date":152,"author":9,"image":165,"imageWidth":11,"imageHeight":12,"tags":166},"\u002Fblog\u002Frunning-economy","Running Economy: The 30% Energy You're Leaking","What running economy is, why it can separate two runners with identical VO₂max by minutes, and the science-backed ways to improve yours.","\u002Fimages\u002Fblog\u002Frunning-economy.png",[14,18,167,17],"efficiency",{"path":169,"title":170,"description":171,"date":172,"author":9,"image":173,"imageWidth":11,"imageHeight":12,"tags":174},"\u002Fblog\u002Fthe-vo2max-trap","The VO₂max Trap: One Number Won't Win","How to actually raise your VO₂max — whatever your body or budget — and why this single number was never what decided your races.","2026-06-10T14:08:22","\u002Fimages\u002Fblog\u002Fvo2max-trap.png",[14,175,34,17],"vo2max",{"path":177,"title":178,"description":179,"date":180,"author":9,"image":181,"imageWidth":182,"imageHeight":183,"tags":184},"\u002Fblog\u002Fintroducing-runima","Introducing Runima: Coach-Grade Running Analytics","Runima turns your smartwatch activity history into the training-load, readiness, and performance analysis serious runners act on — and it's free.","2026-06-08T13:53:36","\u002Fscreenshots\u002Foverview.png",2880,2172,[56,57,185],"training-load",1785245633114]