Types of Runs and What Each Workout Actually Trains
Types of runs explained by what they train: zone 2, long run, tempo, threshold, intervals, fartlek, strides, hill sprints, and trail sessions road plans miss.
Trail Running Blog
Evergreen knowledge for trail and ultra runners: training, technique, gear, nutrition, injuries, and race preparation. Practical insights and science-backed strategies to help you run smarter.
Training
How to Get Back Into Running After a Break (Without Injury)
How to get back into running after a break, illness or injury: why your old volume is now a spike, what the injury studies found, and how to read a load chart.
Hill Training for Trail Runners: Train the Descents
Hill training for trail runners covering the half nobody trains: measured doses for downhill running, what works without hills, and a 12-week pattern.
Technique
When to Use Poles in Trail Running (And When Not To)
When to use poles in trail running: grade and climb-length thresholds, what studies actually show, and a worked pole plan for OCC (UTMB) you can copy.
Monitoring
Signs of Overtraining in Runners: What Your Watch Misses
Signs of overtraining in runners, how to tell overreaching from real overtraining, and what training load, form and HRV on your watch can and cannot show.
Race Prep
Downhill Running Muscle Damage: Why Descents Wreck Quads
Why downhill running muscle damage wrecks quads in trail races, how to read a course for the risk, and how to pace descents and train so your legs last.
How to Stop Muscle Cramps While Running
Learn exactly why muscle cramps happen during a trail race, why swallowing salt does not work, and how to stop them instantly using TRP-receptor science.
How to Run Your First Trail Race: A Road Runner's Guide
A road runner's guide to your first trail race: how much slower to expect, reading a course profile, training the descents, and pacing by feel, not pace.
Product Guides
Race Pace Calculator for Trail: Estimate Your Finish Time
How a race pace calculator built on real course elevation estimates your trail finish time, why flat pace math fails, and how to get splits free.