Anyone who's raced hard has felt it – the moment that elephant jumps on your back and your speed begins to ebb away. 　　Your breathing becomes laboured; limbs get heavy and start to burn; and the only way to temper the pain is to ease off and watch as other competitors disappear over the horizon, never to be seen again....

　　Most runners experience this question at some point – just how fast should your legs be working for maximum efficiency? Wonder no more, as two-time 220 coach of the year Andy Bullock explains all you need to know about running cadence... 　　What is running cadence? 　　Running cadence, and its effect on efficiency, is an interesting area. 　　With running, the speed...

　　Fasted running has been a popular training method in the fitness world for some time now. In the 1980s, it was the norm to run on an empty stomach, with the familiar phrase being 'eating is cheating'. 　　However, recent studies, that we'll get into later, have shown that there are many drawbacks to exercising in a fasted state. Saying that...

　　Warming up for a run mostly involves gentle jogging and dynamic stretching but how often do you pay attention to your feet beforehand? 　　I would say most of us spend little or no time getting their feet ready, which is surprising considering they do most of the hard work! 　　With over 7,000 nerve endings, 33 joints, 26 bones and more...

　　To work towards an answer, there are a few key questions that might prove useful here. Ask yourself, is your heart rate higher than normal? If so, then there could be a few explanations. 　　Illness can often drive up heart rate even if you're unaware that your body is fighting something. Fatigue and a lack of sleep can also mean...

　　The benefits of running are numerous; free travel, being close to nature, the freedom to get off the beaten track, time to yourself, time with others and the chance to work out stress or aggression in a healthy way, not to mention improving your physical health. 　　You can develop speed, power, endurance, strength, threshold, muscle tone and lose unhealthy body...

　　There’s no specific time that you must wait before doing interval-style sessions, as the term ‘interval’ simply means a designated period of time or distance at which you will change the level of effort and therefore speed at which you run. It’s all about having structure. 　　What are the benefits of running? 　　How to start running 　　Can you overdo interval...

　　Fartlek running originated in Finland in the 1930s and has been used by countless runners and, more recently, multisport athletes ever since. 　　The basic translation of fartlek is ‘play with speed’, with the aim being to mix your pace within the session but without stopping like you might during an interval session. 　　What are the benefits of fartleks for triathlon?...

　　As a coach for run training app Runna, I'm often asked ‘what is a good running pace?’ It's a difficult question to give a straight answer to as there are lots of variables which will affect our running pace. 　　These include age, gender, fitness level, how often we run, if we're running as part of a triathlon, what shoes we're...

　　Lower back pain (LBP) represents the most common musculoskeletal condition in both the general population and in sports, however the prevalence and incidence of LBP among runners is low compared to the general population (Maselli et. al., 2020). 　　This lower incidence and prevalence of LBP among runners may mean that running is 'protective' against LBP. Let me explain further… 　　Why...

　　Having a high VO2 max is one of the most quoted markers of endurance performance. VO2 denotes volume of oxygen. Vis-à-vis, VO2 max describes the maximum volume of oxygen an individual can process. 　　A high VO2 max is a good thing because it means you can transport more energy to your muscles when exercising. 　　Another strong marker of performance in...

　　Different athletes have differing running mechanics, but at the end of the day, the goal is to run with as little effort as we can while being as efficient as possible. 　　So how do pro triathletes do that? As a former pro runner turned triathlete and a coach for run training app Runna, who better to explain than Beth Potter?...