Running Resources & Guides
Long-form, research-backed reading on training, fueling, recovery, and gear.
ArticleKona Course Breakdown: Train Every Segment
Train for every Kona course segment: Kailua Bay, Palani torque, Queen K crosswinds, Hawi climbing, Energy Lab heat, and the final descent.
ArticleKona Heat Acclimation and Hydration
Build a 10–14 day Kona heat acclimation plan, compare sauna and hot baths, test sweat loss, avoid hyponatremia, and rehearse cooling.
ArticleKona Cutoff Times and Age-Group Pacing
Calculate Kona swim, bike, and finish cutoffs; set bike IF and VI bands; pace the marathon; and build a safer age-group race plan.
ArticleKona Bike Gear, Wheels and Equipment Guide
Choose Kona bike gear, wheels, tires, swimskin, helmet, apparel, shoes, and gearing for crosswinds, heat, rough asphalt, and the run.
ArticleKona Fueling and Hydration in the Heat
Build a Kona fueling plan for carbohydrates, fluid, sodium, gut training, bike-to-run changes, and GI distress rescue in extreme heat.
ArticleStrength Training for Triathletes: Weekly Routine
Two heavy lifts a week improve running economy and cycling power without bulk. Evidence-based weekly strength routine for triathletes by phase.
ArticleWhen to Lift vs Run: the Interference Effect
Separate strength and endurance by 6–9 hours, lift first if you must stack, refuel with carbs to kill AMPK. The interference effect, made practical.
ArticleHow to Choose Running Shoes: Fit, Drop, Rotation
A practical framework for buying running shoes: size up half, let comfort beat category, rotate two pairs. What fit, drop, stack, and pronation actually mean.
ArticleWhen to Replace Running Shoes (and Why Rotate)
Running shoes die between 300–500 miles — and rotating two pairs cuts injury risk 39%. The foam science, the evidence, and a rotation that lasts.
ArticleAerobic Base Building for Runners: The Physiology
What easy aerobic running actually does to your body — the heart, capillary, and mitochondrial changes, the 80/20 dose, and how long the adaptations take.
ArticleMitochondria, Fat Oxidation & Zone 2: The Cellular Engine
Inside the cell when you run easy: how Zone 2 builds mitochondria, raises FatMax, and trains your metabolism to prefer fat over glycogen.
ArticleMasters Runner Training Plan: After 40, 50 & 60
Masters runners need longer microcycles, polarized intensity and 2:1 deloads. Evidence-based training plan for runners in their 40s, 50s and 60s.
ArticleStrength & Prehab for Runners Over 40: The Protocol
Two heavy lifts a week plus a 10-minute daily hip, knee and ankle routine — the evidence-based strength and prehab protocol for masters runners.
ArticleRecovery for Runners: 6 Rules for Free Speed
Sleep, fuel, rest, mobility, temperature, HRV — the 6 evidence-based recovery rules that turn endurance training into real gains.
ArticleHRV, Sleep & Training Readiness for Runners
How to read HRV and sleep data from Oura, Whoop or Garmin. 7-day trend rules, wearable accuracy, and what a 10% drop means for today's workout.
ArticleFasted Running: When It Helps and When It Hurts
Fasted Zone 2 runs build fat oxidation. Fasted intervals wreck training. The evidence-based rules for fasted running and fat adaptation.
ArticleIntermittent Fasting for Runners: Does It Work?
Intermittent fasting can cut body fat but won't make you faster. What the research actually says about IF for runners and triathletes.