Running & triathlon blog
Marathon from scratch: how long it really takes
Why I allow at least 9–12 months for a first marathon from zero: four training stages, research, race readiness and answers to common questions.
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Videos in Russian
Pre-race nerves: how not to burn out before the start
What happens in your body on the start line, 4 types of runners and three steps to drop the extra anxiety.
How to start running from zero and not quit after 2 weeks
Pace, a 4-week plan, which pain is normal and how to choose your first running shoes.
Garmin metrics at 100%: breaking down a real 10K workout
Heart rate drift, training effect, stamina, running dynamics, ground contact time and left-right balance.
The hardest decision an athlete can make - and what came after
A breathing spasm, an IRONMAN DNF - and 20 km across Lake Geneva seven weeks later. How fear actually works.
Why you keep getting injured running (and how to break the cycle)
Rest isn't healing you: the strongest predictor of your next injury is your last one. The loop's mechanics and the 5 moves that break it.
Why your heart rate is so high on easy runs (and how to fix it)
Heart rate at 170 on an "easy" run? 9 times out of 10 your heart is fine. The 4 real reasons and a no-panic plan.
3-day-a-week half marathon training: a plan for busy runners
Research says three precise runs beat five sluggish ones. The FIRST study, the three key workouts and a day-by-day week.
Is running bad for your knees? The science says the opposite
Recreational runners get arthritis three times less often than sedentary people. Data on 114,000 people and why knees really hurt.
Heart rate zone training for runners
A breakdown of the 5 heart rate zones: how to calculate them, which zone to train in, and why 80% of your runs should be easy.
Online running & triathlon coach: is it worth it?
Who benefits from online coaching, how it compares to running clubs, and when a personalized training plan beats group workouts.
Training results: before and after with a coach
Real body transformation results in 2.5–4 months of online triathlon and running coaching.
Open water swimming: triathlon race preparation
Why open water is harder than pool swimming, how to overcome race-day fear, and pro tips from a Master of Sport swimmer.
Winter running: how to train safely in cold weather
7 ways to run safely in winter: from studded shoes to indoor tracks. How to stay fit on icy surfaces.