Getting Started
New to running or coming back after a break? Start here. Easy pace, RPE, the 80/20 rule, and how to build a foundation without getting hurt.
16 articles
How Easy Is "Easy"? Pace vs Heart Rate vs RPE
Three tools for measuring effort, and they don't always agree. Here's when to trust each one — and what to do when your watch says one thing and your body says another.
The 80/20 Rule: Why 80% of Your Runs Should Feel Easy
The most counterintuitive finding in endurance research: elite athletes spend about 80% of their training at low intensity. Running slower, more often, is how you get faster.
RPE: The One Scale That Works in Heat, Hills, and Chaos
Rate of Perceived Exertion is the only effort metric that accounts for everything — heat, fatigue, sleep, stress, altitude, and terrain — all at once. Here's how to use it.
How to Start Running: The Walk-Run Method That Actually Works
You don't start by running 30 minutes straight. You start by running 30 seconds and walking 2 minutes, then lengthen the running as your body adapts. Give it time and you'll be running continuously, with a body that's ready for it.
What "Adaptive" Actually Means (And Why Most Apps Fake It)
Every training app claims to be adaptive. Most of them hand you a static plan and call it personalized. Here's the difference between real adaptation and a marketing label.
Your First Month With Pacewright: What to Expect
Week 1 is about learning. Week 2 is about calibration. By week 4, your plan is dialed in and adapting to your life. Here's what happens and why.
Running During Pregnancy and Postpartum: What the Research Says
Running during pregnancy is safe for many women with medical clearance. Returning postpartum requires patience. Here's what the evidence and clinical guidelines recommend.
Running and Your Menstrual Cycle (Including Perimenopause and Menopause)
Hormonal fluctuations measurably affect running performance, recovery, and injury risk. Here's what the research says — and how to train smarter across every phase.
Why Your Training Plan Has So Many Different Workout Types
Easy runs, tempo runs, intervals, long runs, recovery runs — they all exist for a reason. Each one targets a different energy system, and your body needs all of them.
Long Runs for Normal People
How long is 'long'? How do you progress safely? And when should you hold steady instead of adding more? The long run explained for runners who aren't logging 70-mile weeks.
The Beginner Trap: Running Every Run Too Hard
The most common mistake in recreational running isn't doing too little — it's doing too much of everything at the same moderate intensity. Here's how to break the pattern.
Breathing, Side Stitches, and the "I Can't Breathe" Phase
Every new runner goes through a phase where breathing feels impossible. Here's what's actually happening, why side stitches occur, and what the research says about breathing techniques.
Running by Heart Rate vs Running by Pace: Which Is Better?
Pace measures your speed and heart rate measures its cost. Each is useful for different workouts, and knowing when to use which one improves your training.
Choosing Your First Race: 5K, 10K, Half Marathon, or Marathon?
Pick the distance that excites you without terrifying you. Here's what each one demands and how long you'll need to prepare.
Running Myths That Will Not Die (And What the Research Actually Says)
Running ruins your knees. You need to stretch before every run. No pain, no gain. These myths survive because they sound reasonable. The research tells a different story.
Am I Too Old / Too Heavy / Too Slow to Start Running?
No. The training science works at every age, every weight, and every pace. Here's what actually changes — and what doesn't — when you don't fit the runner stereotype.