Stories
Guides, tips, and stories for runners and club organizers.
Static stretching before a run does not reduce your injury risk and can knock several percent off your power output for the next hour. Here's what the research says about warm-ups, strength work, and the interventions that actually keep runners healthy.
Your arms cancel the angular momentum of your legs and can account for up to 13% of running's metabolic cost when restricted. Here's what the biomechanics says about arm carry, hand position, and how the sprint arm differs from the jogging arm.
Most runners are told 300 to 500 miles and not much else. Here's what the foam research actually says about midsole degradation, why PEBA shoes lose their bounce faster than EVA, and the four signs that mean it's time even if your mileage tracker disagrees.
Forget the 30-minute anabolic window. Forget the 2-hours-before rule. Here's what sports nutrition's most-cited position stands actually say about pre-run carbs, mid-run fuel, and post-run protein, plus the math that lets you tune it to your body.
Practical advice for the four months a year when Miami running feels less like a hobby and more like a survival skill. Timing, hydration, routes, and pacing from coaches and locals.
Couch to 5K is the most-downloaded beginner running plan in the world. This article walks through what's in the program, what people get out of it, and how to start tomorrow morning.