Running with IT Band Syndrome: what actually helps
Diagnose IT band pain, avoid running traps, and get back to training. Evidence-based fixes that runners use.
Claire Matthews
Hitting the wall in a marathon: how to avoid it
Hitting the wall at mile 18–22 doesn’t have to be inevitable. Here’s what actually causes it and how everyday runners can avoid it on race day.
How to Pace Yourself in Your First Marathon
Don’t blow up at km 30. Learn pacing strategy, splits, and mental tactics for actually finishing strong.
How to Get Back Into Running After a Long Break
Return to running safely after weeks or months off. The 8-week rebuild plan that actually works.
Couch to 5K Program That Actually Works
Move from no running to 5K in 9 weeks without injury. Why the classic C25K works, and what most people get wrong.
16-Week Marathon Training Plan for Beginners
Complete 16-week marathon plan for first-timers. Easy-paced building, long run progression, realistic weekly structure.