Fitness
How to progress training load without getting injured: the 10% rule
The 10% rule is a useful guideline for increasing volume without getting injured, but it is not dogma. I explain how to…
Category: General
Running
Shin splints vs. stress fracture: how to tell them apart
Learn to differentiate tibial periostitis from a stress fracture based on pain, clinical tests and recovery times. A practical guide for runners.
Nutrition
Stretching before or after training: what the evidence says in 2026
A guide based on recent systematic reviews on when to stretch, which type to choose, and what you can realistically expect in…
Running
Series mistakes that hold back your progress (and injure you)
The most common mistakes when doing running intervals, why they hold you back and what injuries they cause. Practical guide with paces,…
Running
Plantar fasciitis: exercises with evidence to resolve it
A practical guide with the exercises that science supports for plantar fasciitis: the Rathleff protocol, exact doses, and mistakes that delay your…
High Heart Rate
RPE: how to measure intensity without a heart rate monitor or power meter
A practical guide to using the RPE (rating of perceived exertion) scale and adjusting the intensity of your training without relying on…
High Heart Rate
Resting heart rate: what your number means and when to worry
What normal resting pulse rates are by age, when we speak of bradycardia or tachycardia, and which signs should lead you to…
Fitness
Full body or upper-lower split: what suits you if you've been training for less than a year
We compare full body and upper-lower for people who have been training for less than 12 months: frequency, volume, adherence and what…
Running
Runner's knee: what it is, why it hurts, and how to get back to running
A practical guide to understanding runner's knee, telling it apart from other injuries, and returning to running with a safe, progressive walk-run…