Tag · 4 articles
running
how to·9 min read
Cooper 12-Minute Run Test: Protocol and VO2max Estimation
Most first-time testers blow pace by minute 7 and lose 200m. Track setup, the real VO2max formula, and age-sex norms in one field protocol.
cooper-test·VO2max·running
how to·8 min read
How to Improve Running Speed for Beginners
A 2019 study found beginners cut 40m sprint time by 5.4% in six weeks of structured drills, no weight room needed. Here's the stride-to-finish 8-week plan.
running·speed·beginner
sports·10 min read
Marathon Injury Prevention: 12-Week Durability Program
79% of marathoners get injured every training cycle. Address mileage, strength, and recovery with measurable thresholds to finally break that cycle.
marathon·running·injury
sports·8 min read
Running Cadence Optimization: Why 170–180 SPM Matters
Cadence below 165 spm roughly doubles impact loading per step. The biomechanics behind 170-180 spm, drills to get there, and a 4-week transition protocol.
running·cadence·biomechanics