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How to Track Running Shoe Mileage on Garmin and Strava
Learn how to add running shoes to Garmin Connect and Strava, track mileage and monitor shoe wear to manage your running gear.
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Hips Made of Stone? A Practical Guide to Hip Mobility for Runners
Have you ever experienced that feeling of stiffness around your hips after a long run? Or perhaps tension in your lower back when you increase your pace or run uphill? The feeling of having “tight hips” is quite common among runners, but it does not always mean that you simply lack flexibility. The hip needs…
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How to Prepare for a Marathon: A 16-Week Training Guide
Before You Start This plan is intended as a general reference and does not replace an individualized training program. Mileage, intensity, recovery and progression should be adapted to the athlete’s starting level, training history and goals. The 16-week program assumes an established running base and is not intended for runners returning from a long period…
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A practical 12-week framework for runners preparing for an autumn half marathon.
Before you begin This plan is a general guide and does not replace individualized programming. Distances, intensity, recovery, and progression should be tailored to the athlete’s starting level, training history, and goals. The 12 weeks assume an already established running base and are not designed for those returning after a long period of inactivity. Why…
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Summer training plan
Summer is the ideal time to improve your physical fitness, enjoying the favorable weather and longer days. In this article, we present a structured 6-week training program, including two running sessions per week and a long run on Sundays, also incorporating specific muscle rebuilding and running technique workouts. Plan structure Weekly routine Monday: Rest or…
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Training plan 3 weekly outings for intense 10km races
In the context of a particularly busy race calendar, with competitions every Sunday over the 10 km distance, it is essential to structure a balanced and targeted training plan, especially for a Master group that needs to manage recovery and performance effectively. We propose a 6-week macrocycle with 3 weekly training sessions plus the Sunday…
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How to do reps workout: benefits, and examples for 500 and 1000 meters
Repeats are one of the most effective workouts to improve speed, endurance, and anaerobic capacity, essential for those running middle to long distances like 10 km. In this article, we will explore how to properly perform intervals of 500 and 1000 meters, analyzing the specific benefits of each type, pace references per kilometer based on…
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Dynamic running warm-up exercises
Dynamic warm-up exercises are essential for preparing the body for running, improving joint mobility, activating muscles, and reducing the risk of injury. Below are some effective exercises for a dynamic warm-up focused on running. Incorporating these dynamic warm-up exercises before running helps to fully prepare the body, enhancing performance and preventing muscle or joint discomfort.…
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The difference between FIDAL and various EPS and the specifics of the IUTA, UTMB, and Club Supermarathon
In the field of athletics and long-distance running in Italy, it is important to understand the differences between the main reference organizations: FIDAL (Italian Athletics Federation) and EPS (Sports Promotion Bodies). These entities play complementary but distinct roles in promoting and managing sports activities, each with characteristics that make them unique in their area. FIDAL:…
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How to choose the best heart rate monitor for running
Heart rate bands are wearable devices designed to monitor heart rate in real time during physical activity. They are essential tools for those who want to optimize training, improve performance, and keep cardiovascular health under control. What are heart rate zones Heart rate bands generally consist of an elastic strap to be placed around the…