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How to start running again after a long break
The trap when coming back is that your lungs recover faster than your legs. Here is how far back to start, and a four-week plan to get moving again without a fortnight off in week three.
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Shin splints: why they happen and how to come back
Shin splints are almost always a load problem wearing a shoe problem costume. What causes them, what actually helps, and how to come back without going straight round the loop again.
Easy pace: why most of your running should feel too slow
If every run feels moderately hard, you are training in the least useful place there is. Here is what easy pace means and how to find yours without a lab.
One year of running: what actually changes
Fitness at three weeks, legs at three months, identity somewhere around month eight. An honest account of what a first year of running changes, and what it does not.
How to plan your race calendar for the year
Two goal races a year, the rest as training. How to space events so you actually arrive at them fit, and why signing up for everything is the fastest route to a flat season.
Setting running goals that survive February
Most running goals are set in January and abandoned by February — not from weak will, but because they were the wrong shape. Here is how to set ones that hold.
Running alone safely: a checklist that is not just be careful
Telling women to "be careful" is not advice. Here is the concrete version: route rules, visibility that works, phone settings worth turning on, and what to do if something feels off.