School .

Running, explained in a minute.

Short lessons on shoes, training, technique, food and health, each with one question to check you got it. Your progress stays in this browser.

Shoes, explained

12 lessons · 8 min

  1. DropThe height difference between heel and forefoot.
  2. Stack heightHow much shoe sits between your foot and the ground.
  3. Carbon platesWhat a stiff plate does, and who it helps.
  4. FoamsEVA, supercritical, PEBA, TPU: what's under your foot.
  5. RockerWhy many soles are curved like a rocking chair.
  6. WeightWhy every 100 g counts.
  7. Stability and pronationDo you need a stability shoe?
  8. Trail outsolesLugs, rubber and rock plates.
  9. Fit and sizeHow a running shoe should fit.
  10. How long shoes lastWhen to replace your running shoes.
  11. Super-shoesWhat makes a super-shoe, and who should wear one.
  12. Shoe rotationWhy two pairs beat one.

Training

10 lessons · 7 min

  1. Easy runsThe run that makes you faster by not being fast.
  2. Long runThe backbone of half and full marathon training.
  3. Tempo runComfortably hard, for 20 to 40 minutes.
  4. ThresholdTrain the edge where fatigue starts to pile up.
  5. IntervalsShort, fast repeats with recovery.
  6. Hill repeatsStrength training disguised as running.
  7. FartlekSwedish for 'speed play'.
  8. RecoveryYou get fitter while you rest.
  9. CadenceSteps per minute, and why it matters.
  10. Warm-upTen minutes that make hard sessions better.

Technique

8 lessons · 6 min

  1. Running form: what mattersThere's no single perfect technique.
  2. PostureTall, with a slight lean from the ankles.
  3. Arms and shouldersRelaxed arms help the legs keep rhythm.
  4. Foot strikeHeel, midfoot or forefoot?
  5. BreathingNose, mouth, rhythm and the side stitch.
  6. Running uphillKeep the effort, not the pace.
  7. Running downhillQuick feet, body over your feet.
  8. Running drillsTen minutes that teach your legs.

Food and hydration

11 lessons · 8 min

  1. The three macronutrientsWhat each part of your plate does for running.
  2. Types of carbohydrateSlow and fast fuel, and when to use each.
  3. How much carbohydrateGrams per kilo, according to your training.
  4. Protein and recoveryHow much, and when.
  5. Eating enoughWhy under-fuelling hurts runners.
  6. Before you runWhat to eat and drink, and how long before.
  7. Carb loadingFilling the tank before a marathon.
  8. Carbohydrate during the raceHow much per hour, and why mix sugars.
  9. HydrationHow much to drink, and how to find out.
  10. Sodium and heatSalt in sweat, and running in a Mallorca summer.
  11. CaffeineThe best-studied legal performance aid.

Runner's health

9 lessons · 6 min

  1. Load and restYou get fitter while you recover, not during the run.
  2. The most common injuriesWhere runners get hurt, and why.
  3. Pain: keep going or stop?A simple rule for mild pain, and the signs that mean stop.
  4. Strength for runnersTwo sessions a week make a difference.
  5. Stretching: what the science saysGood if it feels good; not what prevents injuries.
  6. SleepThe cheapest recovery tool.
  7. Feet: blisters and nailsSmall problems that can end a race.
  8. Heart: warning signsRare, but worth knowing.
  9. Coming back to runningAfter a break or an injury, start below where you left off.

Running culture and science

4 lessons · 3 min

  1. Runner's highThe calm, happy feeling after a good run.
  2. Why 42.195 kmA short history of the marathon.
  3. Hitting the wallWhy the marathon gets hard around km 30.
  4. Trail in MallorcaThe Serra de Tramuntana on foot.