Articles
The reasoning behind the tools — the research, the math, and the method, spelled out in plain language.
How Much to Slow Your Run in Heat and Humidity
Why dew point matters more than the thermometer, how much to back off, and how to run by effort instead of forcing splits.
Race dayHow Many Gels for a Marathon? The Complete Fueling Math
The carbs-per-hour research, the gel math worked through a real example, and the timing rules that keep a marathon from falling apart.
Injury preventionHow to Warm Up and Cool Down for a Run
Why static stretching belongs after your run, not before — plus a routine you can actually follow in under 15 minutes.
Strength & mobilityStrength and Mobility Training for Runners
Why lifting won't slow you down, and a twice-a-week strength routine plus daily mobility drills built for runners.
Training pacesWhat Does 95% of 5K Pace Mean?
The percent-of-pace math behind percentage-based workouts, why it isn't percent of speed, and what every common percentage maps to.
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