Help center
Everything you need to know to get better at road and trail running.
📖 Running glossary
All the technical terms you’ll come across in your training plans, on your watch or when talking with other runners.
💓 Understanding intensity zones
Training zones define how hard your sessions are. They’re based on your maximum heart rate (max HR) or your maximal aerobic speed (MAS).
The 5 heart-rate zones
Very easy jogging, active recovery between hard sessions.
The most important zone. About 80% of your training should happen here.
A “comfortably hard” effort, typical of marathon or half marathon pace.
A sustained effort you can hold for 30-60 minutes. Breathing is hard, short sentences only.
A maximal effort you can hold for 3-8 minutes. Completely out of breath.
The talk test is the simplest check: if you can talk normally, you’re in Z1-Z2. If you can only get a few words out, you’re in Z4-Z5.
The 80/20 rule
Elite athletes spend about 80% of their time in zones 1-2 and only 20% in zones 4-5. Zone 3 (the “gray zone”) is best avoided: too hard to recover from, not hard enough to drive progress.
How do you find your max HR?
- Theoretical formula: 220 - age (not very accurate, ±10 bpm).
- Field test: 3 × 3 min all-out uphill with 1 min of recovery. The peak heart rate on the last one is your max HR.
- RunMorph: the real max HR recorded across 12 months of imported runs. The most reliable option.
🍽️ Nutrition and hydration
Nutrition is the fourth pillar of performance.
Before you run
- 2-3 h before: complex carbs, low in fiber and fat.
- 30 min before: a banana or a bar if you need it.
- Hydration: 14-20 oz (400-600 ml) of water.
During your run
- Under 1 h: water is enough.
- 1-2 h: 5-7 oz every 15 min, plus a sports drink.
- Over 2 h: 60-90 g of carbs per hour. Start from the 30-minute mark.
After your run
- First 30 min: the recovery window. Carbs + protein, in a 3:1 ratio.
- Meal: a full meal within 2 hours.
- Rehydration: about 24 oz for every pound you lost.
Before a race
- 3 days to 1 day out: 65-70% carbohydrates.
- The night before: a familiar, low-fiber meal.
- Race morning: breakfast 3 hours before. Nothing new.
NEVER try new fueling on race day. Everything should be tested in training.
😴 Managing fatigue and recovery
You get fitter while you recover, not while you train.
Sleep
- 7-9 hours a night: the number one recovery factor.
- A cool (around 65°F), dark bedroom, and no screens for an hour before bed.
- A 20-30 minute nap if you need it.
Signs of overtraining
- Resting heart rate 5+ bpm higher in the morning
- Persistent fatigue, falling performance
- Irritability, trouble sleeping, loss of appetite
- Recurring injuries, frequent infections
Three or more signs? Cut your volume by 50% for 1-2 weeks. See a doctor if it persists.
Active recovery
20-30 minutes of very easy jogging the day after a hard session boosts blood flow.
Put it into practice
Work out your paces, zones and race times with our free running calculators.
Open the running tools🩹 Injury prevention
Up to 80% of runners get injured each year. Most of those injuries can be avoided.
The most common injuries
- IT band syndrome: pain on the outside of the knee. Mileage increased too fast.
- Shin splints: pain along the shin. Common in beginners.
- Plantar fasciitis: pain under the heel when you wake up. Overload.
- Achilles tendinopathy: a sudden change in intensity.
- Stress fracture: a tiny crack in the bone caused by overload.
How to avoid them
- The 10% rule: never increase your weekly volume by more than 10%.
- Strength work: 2-3 sessions of 20 minutes a week = 50% less risk.
- Warm-up: 10-15 minutes before every hard session.
- Shoes: replace them every 400-500 miles.
15 minutes of core work and squats 3 times a week protects your joints.
🏁 Race strategy
On race day, how you manage your effort makes all the difference.
Start at goal pace after a 15-20 minute warm-up. Speed up over the last half mile.
Start 10-15 s/mi slower over the first mile. Keep something in reserve.
Start 15-25 s/mi slower for the first 3 miles. Goal pace from mile 3 to mile 10. Pick it up over the last 3 miles if you can.
Miles 1-6: EASY. Miles 6-18: steady. Miles 18-22: the wall. Miles 22-26.2: break it into one-mile chunks.
1 gel every 30-40 minutes (4-5 gels). 5-7 oz of water at every aid station. Start around mile 3.
Choosing your gear?
In-depth reviews of running shoes, watches and gear: lab data, field tests and a clear verdict.
Read our gear reviews📋 Training principles
The science-based fundamentals of an effective training plan.
Periodization
Gradually more volume at an easy aerobic effort.
Quality sessions (threshold, VO₂max).
Race-pace sessions, goal-pace blocks.
Volume down 30-50%, intensity maintained.
Types of sessions
Progression (ACWR)
Your acute-to-chronic workload ratio should stay between 0.8 and 1.3. In practice: +10% a week at most, and a recovery week every 4 weeks.
⛰️ Trail running essentials
Trail running comes with its own demands: climbing, technical terrain, self-sufficiency.
Climbing
- Beyond a 15-20% grade, power-hiking is more economical.
- Pace yourself on your breathing (80-85% of max HR).
- 1,000-2,300 ft of climbing per hour, depending on your level.
Descending
- Short, quick steps, knees bent.
- Eyes 10-13 ft ahead, weight slightly forward.
Self-sufficiency
- A 5-12 L vest, 17 oz (500 ml) of water and 60-90 g of carbs per hour.
- Poles pay off beyond about 5,000 ft of climbing.
Effort-km
Effort-km = distance (km) + gain (m) ÷ 100
E.g. 25 mi (40 km) with 6,560 ft (2,000 m) of climbing = 60 effort-km
👟 Gear
The wrong gear can get you hurt. The right gear helps you improve.
Shoes
- Drop: 8-12 mm (beginners) / 4-8 mm (experienced runners).
- Lifespan: 400-500 miles on the road, 250-375 miles on trails.
- Rotation: 2-3 pairs = 40% less injury risk.
Clothing
- Breathable technical fabrics (no cotton).
- Seamless running socks.
- In cold weather: dress as if it were 20°F warmer.
🧠 Mental preparation
When your legs get tired, your mind makes the call.
During the race
- Chunking: never think about the full distance. One segment at a time.
- Mantras: “Strong and steady,” “One step at a time.”
- Breathing: a 3:2 rhythm (breathe in for 3 steps, out for 2).
Handling the wall
- Accept it. It’s normal, not a failure.
- Shorten your stride. Focus on your form.
- Remember the hard sessions you’ve already gotten through.
Visualization
The night before, picture every phase of the race. Visualization fires up the same circuits as the real thing.
Every tough session builds your confidence for race day.
Ready to transform your stride?
Personalized RunMorph training plans are coming soon in English.
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