Heart rate monitors have become indispensable tools for runners and fitness enthusiasts. Most smartwatches and fitness bands use wrist-based optical sensors, known as photoplethysmography (PPG). In one study, an evaluation was conducted on how accurate these wrist-worn devices are—both at rest and during exercise—for people in normal heart rhythm (sinus rhythm) and those with atrial …
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Running may look as simple as lacing up your shoes and heading out the door, but the most successful and resilient runners know that what happens before and after the run is just as important as the miles themselves. The warm-up and cool-down is more than routine rituals—they are critical components of performance, injury prevention, …
For many runners, the treadmill is a necessary training partner. Whether it’s due to poor weather, time constraints, safety concerns, or the simple convenience of training at home or in the gym, treadmills offer a reliable way to keep mileage ticking over. But like any tool, they have limitations. Used correctly, they can form part …
Read more “Training on a Treadmill – The Right Way to Do It”
In the world of running, there’s a big difference between simply racing often and racing well. While it’s tempting to sign up for every event that pops up on your calendar, the truth is that smart race planning is one of the most powerful tools you have as a runner. It allows you to train …
How Your Body Fuels Performance When you lace up your shoes and head out for a run—whether it’s a 100m sprint, a 10K race, or an ultra-marathon—your body taps into an intricate system of energy production to keep you moving. These energy systems determine how fast, how far, and how efficiently you can go. As …
For decades, elite runners have flocked to mountain towns like Iten in Kenya, St. Moritz in Switzerland, Flagstaff in the United States, Lesotho and Dullstroom in Southern Africa, to chase the so-called “magic” of altitude training. The belief is simple: by living and training at high altitude, the body adapts in ways that improve oxygen …
Read more “Altitude Training for Runners – Does It Really Work, and What Are the Alternatives?”
The debate over the best diet for runners rages on: should endurance athletes embrace low-carb, high-fat strategies to become “fat-adapted” or stick to tried-and-tested carbohydrate-centred diets to fuel training and racing? The Case for Low-Carb Low-carbohydrate, high-fat (LCHF) diets aim to shift the body’s reliance from glycogen to fat as a primary fuel. Proponents argue that fat …
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Let’s be honest—motivation is a slippery beast. One moment you’re lacing up your shoes at sunrise, excited for a tempo session; the next, you’re hitting snooze, buried under blankets and excuses. Whether you’re a seasoned runner or just starting out, understanding motivation—and how to manage it—is a key part of your journey. What Is Motivation, …
Read more “Motivation: How to Find It, and Why It’s Your Job to Keep It”
In the past few years, the world of running has been shaken—some would say supercharged—by the rise of so-called “super shoes.” These high-tech racing shoes, with their carbon fibre plates and ultra-responsive foams, have rewritten record books and changed the feel of the sport itself. They promise faster times, fresher legs, and a lighter stride. …
Read more “Super Shoes vs. Traditional Trainers: Are We Running Faster or Losing Our Edge?”
Ask any experienced runner or coach, and they’ll tell you: speed training isn’t just about running fast. It’s about training specificity. Whether you’re chasing a new 5K PB, aiming to crack that elusive sub-3 marathon, or building strength for an ultra like Comrades, the key to progress lies in how you train the different energy …
Read more “The Different Types of Running Speed Training – Explained”