Running Tips, Workouts & Guides for Every Level

If you love hitting the pavement or the trail, you’ve landed in the right spot. This page gathers the most useful articles on running, whether you’re just starting out or chasing a personal best. Below you’ll find quick pointers on how many miles are safe each week, why the 80/20 method works, and ways to keep injuries at bay.

Pick a Training Plan That Fits Your Life

One of the biggest roadblocks for runners is picking a plan that matches their schedule. The 80/20 method, for example, suggests you spend 80% of your runs at an easy pace and 20% at a harder intensity. This balance lets you build endurance without over‑training, and it works for beginners and seasoned runners alike.

If you’re new, start with three runs a week: two easy runs of 20‑30 minutes and one slightly longer run where you add a few minutes of brisk effort. As you get comfortable, gradually increase the long run by 5‑10% each week. Keep the total weekly mileage under 20 km for the first month, then add a kilometre or two as your body adapts.

For those chasing faster race times, add interval sessions or hill repeats once a week. A simple interval set could be 4 × 400 m at a hard pace with 90 seconds of easy jogging between each. The key is to keep the hard work short and the recovery solid, so you don’t burn out.

Stay Injury‑Free While You Train

Running is low‑impact compared to many sports, but injuries still happen if you ignore warning signs. The most common issues are shin splints, IT‑band irritation, and plantar fasciitis. A quick way to dodge these problems is to do a brief dynamic warm‑up before every run—think leg swings, ankle circles, and a few easy strides.

Strength work is another game‑changer. Spend 10‑15 minutes twice a week on bodyweight moves like squats, lunges, and planks. Strong hips and core keep your stride stable and reduce the strain on knees and ankles.

Don’t forget to listen to your body. If you feel a nagging ache, cut back the intensity or take an extra rest day. A short break now saves weeks of lost training later.

Finally, pick the right shoes. A good pair should match your foot type and have enough cushioning for your typical mileage. Replace them every 500‑800 km; worn‑out shoes lose shock absorption and increase injury risk.

With the right plan, smart warm‑ups, and a bit of strength work, you’ll see steady progress without the setbacks. Browse the articles below for deeper dives into each topic, from the science behind weekly mileage to detailed 80/20 training schedules. Whether you’re training for a 5 k or a marathon, the tips here will help you run stronger, longer, and happier.