🏃 Running
Running Training Plans & Tips
Running plans, pacing, injury prevention and race-day strategies.
Running off the bike is one of the hardest things in triathlon — and one of the most rewarding to master. These articles cover beginner running plans, injury prevention, pacing strategies, and the mental side of lacing up when you don't feel like it. Whether you're targeting your first 5K or trying to negative split a sprint triathlon run, the guides here are built from real training experience.
All Running Articles
Beginner Running Plan (4 Weeks)
Zero background. Four weeks. My first non-stop 5K — here's the exact plan.
How I Beat Runner's Knee: The 3 Habits That Saved My Training
Runner's knee stopped me twice. The three habits that saved my training — and what I wish I'd known earlier.
Running When You Don't Feel Motivated
The 10-minute rule, identity shifts, and what I tell myself when the couch wins.
How I Improved My Pace
From 7:30/km to 5:45/km in four months — the workouts that actually moved the needle.
How Many Run Sessions Per Week for a Triathlete?
2 or 3? Sprint vs Olympic? And the brick session you absolutely cannot skip.
Is Running Every Day Good for You? The Honest Answer
The honest answer about run streaks — when daily running works and when it sends you to the orthopaedic surgeon.
Is Running in the Heat Bad for Your Lungs? The Science
What hot air actually does to your respiratory system, and where the real dangers of summer running hide.
Is Running Better Than Walking for Weight Loss? The Honest Comparison
The honest calorie math, appetite responses, and sustainability factors — when each activity wins for weight loss.
Running Endurance: How to Go Farther Without Falling Apart
The aerobic base, the 10% rule, run-walk strategy, and the long run protocol that builds real endurance.
Marathon Cross Training: How to Run Farther by Doing Less Running
Cycling, pool running, swimming, strength work — the cross training strategies that build marathon fitness without the injury risk.