Journal · The Run
The Run.
Economy, gait, durability, and pace that lasts.
Articles
11 pieces
Why I Do Not Recommend Running Streaks.
Never missing is a fragile way to be consistent. Why streaks usually end in an injury rather than a decision, and the rule to use instead.
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Do Carbon Plates Actually Work?
The economy benefit is real and it is not free. Where the load goes when the shoe takes it off your legs, and why the run off the bike is the risk.
Running Strides: Four Minutes That Improve Economy
Six twenty-second efforts at the end of an easy run cost almost nothing to recover from and change your mechanics more than most interval sessions do.
Your Easy Runs Are Not Easy.
Recreational runners spend about half their volume genuinely easy. Elites spend eighty percent. I have never met an athlete who ran too slowly.
The Achilles Does Not Warn You Politely.
It does not scream like a muscle. It whispers for six weeks and then stops you completely. What the morning stiffness means and how to load your way o
Running Economy and Ankle Stiffness
Zone 2 builds the engine. Economy decides what the engine costs you. Why ankle stiffness is the cheapest speed in endurance running, and how gait work
What Your Long Run Is Actually Training.
Most people treat it as a distance to survive. It is a durability session, and how you fuel and pace it decides whether you get adaptation or just fat
Running Cadence and Injury Risk: The 5% Change
Raising your cadence slightly is the closest thing running has to a free lunch. It shortens the stride, moves the foot underneath you, and unloads the
The Return to Run Nobody Does Properly.
Almost every re-injury I see happens in the fortnight after somebody feels better. Criteria rather than calendar, and a progression that is slower tha
Heel Strike vs Forefoot: What Actually Causes Injury?
Most recreational runners land heel first and most of them are fine. What actually matters is where the foot lands relative to your hip, not which par
IT Band Syndrome: Why Foam Rolling Is Not the Fix
It is connective tissue anchored to bone at both ends. You are not lengthening it with a roller, and the pain at your knee usually starts at your hip.
Go deeper
The full framework is in the book.
Everything in these articles points back to the R.A.C.E. Framework. The book puts it all together in one place.
Read About the Book