Runner injury prevention starts with one fact: almost every runner gets injured at some point, but many of those injuries can be avoided. Most of them don’t come from a bad step or bad luck. They come from overuse, when load builds up faster than your tissues can adapt. In this guide I go over…
Getting your training paces right is what separates training with a plan from just going out for a run. From what I see around me, most recreational runners make the same mistake: they run their easy days too fast and their hard days too slow. They end up in that “no man’s land” where they…
Getting back into running after a break sounds like the easiest thing in the world, but it’s actually the moment when most runners end up on the physio’s table. The scene repeats itself every September, season after season: you come back rested, motivated, with your autumn races circled in red on the calendar, and what…
Everyone talks about training in zone 2. And yet, in my experience, most runners get it wrong. And careful, it is not because they don’t run slow, but because of a deeper problem. They don’t really understand zone 2 or use it the way they should. Some run too fast and get stuck in that…
Learning to run faster without getting tired sounds like a snake-oil promise, but it has a solid physiological explanation and, above all, it does not involve destroying yourself in every workout. Most recreational runners believe exactly the opposite: that to build endurance you have to pile on more kilometers and more intensity, suffer more. And…
If your heart rate spikes every time you go out for a run, you are not alone: it is one of the most common questions among recreational runners. Learning to lower your heart rate running is not a data-geek obsession, but a sign that your body is becoming more efficient: you spend less to go…
10K interval workouts are the most appealing part of training, but also the worst executed: most runners do them recklessly, with no defined paces, turning every session into a race. And that is how the plateau arrives. In this guide I give you five very powerful quality sessions to improve your 10K time, with their…
Lactate gel was the nutritional sensation of the last Tour de France, and it already sounds like the next big performance revolution, on the level of 120 g of carbohydrate per hour or carbon-plated shoes. But what’s really behind it? Does it work for everyday runners, or is it laboratory smoke? In this reflection I…
Maltodextrin for runners appears on the label of nearly every gel and sports drink, yet few runners know exactly what it is or how to make the most of it. Does it really help you perform better? How much should you take? Is it true that you just need to rinse your mouth with it…