Training Hub
From running tips and training advice, to goal-based guides, it's all here.
By Sierra and 7 others8 authors137 articles
Guides for Beginner Runners
Everything you'll need as a beginner runner to start your running journey
- What is a Long Run?What is a long run and why does it matter? Learn the purpose, pacing, benefits, and how structured long runs supercharge your training.
- Runna's New To Running Starter PackEverything you need to start running – from shoes and kit, to mindset tips and nutrition.
- Runna's 5k Starter PackEverything you need to train for your first 5k – from shoes and kit, to mindset tips and nutrition.
- Runna's 10k Starter PackEverything you need to train for your first 10k – from shoes and kit, to mindset tips and nutrition.
- Runna's Half Marathon Starter PackEverything you need to train for your first half marathon – from shoes and kit to mindset tips and nutrition.
- Runna’s Marathon Starter PackEverything you need to train for your first marathon – from shoes and kit to mindset tips and nutrition.
- Benefits of Following a Running PlanTraining for a goal or just running to stay fit? A well-structured running plan helps you progress safely and see better results.
- When Should I Start My Runna Plan?Know when to start your running plan based on the date of your next race or goal.
- How to Run Faster and LongerLearn how to run faster and longer with expert running tips to improve speed, form and endurance.
- Coaching Terms Every Runner Should KnowYour A-Z guide to the most commonly used coaching terms that will appear in your Runna plan.
- How to Start Running and Stay ConsistentCoaches Ben and Anya share practical tips to help you build a running habit that actually sticks.
- How to Prepare for Your First RaceLearn how to prepare for your first running race, from choosing the right event, to knowing what to pack and how to feel confident on the start line.
- What Is an Easy Run?Easy runs build your aerobic base, support recovery, and keep training consistent. Learn why they matter and how easy they should feel!
- 10 Trail Running Tips for BeginnersTrail running tips for beginners: gear, safety, pacing, and how to start with confidence.
- When to Replace Your Running Shoes: 7 Signs It’s Time for a New PairOut with the old, in with the new? How often should you replace your running shoes.
- How to Choose Your First Running GoalReady to start running? Learn how to choose your first goal, select the right distance and set a challenge that’s achievable and exciting.
- What Is VO₂ Max? A Simple Guide for RunnersWhat is VO₂ max? Here's our simple guide for runners of all abilities on what it means and how to improve it.
- What Is a Tempo Run? A Complete Guide for RunnersUnderstanding why you do your run sessions helps motivate you to do them. Here we share everything you need to know about tempo runs.
- Anti-Chafing Guide for RunnersChafing is common for runners but easy to prevent. Here's why it happens, how to stop it, the best anti-chafe products, and how to soothe irritation.
- Your Path to parkrun: Building Up to Your First 5KNever run a parkrun before? You don't need to be "fit enough" to start, you just need a plan that meets you where you are.
Goal-Specific Training Guides
Advice and tips from Runna's expert coaches for all your running goals
- How to Choose a Running GoalDo you want to get into running but not sure where to start? We've compiled the ultimate guide to help you choose your next running goal!
- The Ultimate 5k Training GuideAll the training tips you need to level up your 5k running journey, from mileage to training types.
- The Ultimate 10k Training GuideAiming to improve your 10k? Here's everything you to need to know, from mileage to training types.
- The Ultimate Half-Marathon Training GuideTraining for your first half-marathon or chasing down a new PB? Here is everything you need to know!
- The Ultimate Marathon Training GuideEverything you need to know about how to train for a stronger marathon.
- The Ultimate London Marathon 2026 Training GuideEverything you need to get started on your training for the TCS London Marathon 2026.
- The Ultimate Ultramarathon Training GuideUltramarathons are some of the toughest challenges that runners attempt, so we've put together a guide to help you conquer them!
- The Ultimate Functional Fitness and HYROX Running Training GuideWhether you're training for a HYROX race or you're a CrossFit veteran, here's everything you need to know about running and functional fitness.
- How to Pace a 5kPacing is key for running a 5k. Here are our top tips to help you get that PR!
- How to Pace a 10kPacing is an important factor when running a 10k. Here are our top tips to help you get that PR!
- How to Pace a Half MarathonPacing is key for running a half marathon. Here are our top tips to help you get that PR!
- How to Pace a MarathonPacing is an important factor of running a marathon. Here are our top tips on how to pace your marathon race and get that PB!
- How to Keep Fit When Not Training for a Specific EventNo race on the horizon? Here's how to keep running between goals and make the most of an off-season.
- How To Train For a Goal With Some Extra Time To Play WithGot a race in mind further away than the length of your plan? Check out our top tips.
- Training for the Longer Term GoalHow preparing your running schedule in advance can help you reach your next PR.
- General Training Plans: To Support Your Journey Beyond Race DayPlans designed specifically for runners who want to continue progressing without a race goal in sight.
- Mid-Marathon Training Block TipsBen and Anya share expert tips on getting through the toughest part of marathon training and how to refocus, reset and nail your sessions.
- How long should I make my Runna training plan?How to choose the length of your Runna plan when you're first starting out.
- How Long Do You Need To Train For a Marathon?Wondering how far in advance to start marathon training? Discover the ideal plan length for your fitness and goals.
Training Methods and Sessions Explained
Find out how different training methods and sessions can boost your running
- What Is a Transition Week?Learn what "transition week" means in your New to Running plan and why your runs shift from time-based to distance-based.
- Why Easy Running Helps You Run FasterLearn the benefits of slowing down on your easy runs.
- Understanding the Long Runs in Your Runna PlanWe explain the purpose of a weekly long run and explain why the pace within your long runs varies week on week.
- Top Tips for Enjoying Your Long RunsFinding your long runs tough and boring? Lacking motivation? You've come to the right place.
- What is RPE?Not sure if you’re training at the right intensity? RPE helps you understand your effort and fine-tune your training for better results.
- 80:20 Training PrincipleLearn how the 80:20 running principle helps you train smarter.
- Is My Workout a Threshold, Interval Session, or Tempo Run?Understand what lactate threshold training is and the difference between threshold, intervals and tempo running sessions.
- Top Tips for Running TrackLearn how to pace your intervals, what gear to wear, track etiquette, and how to make the most of speed sessions.
- Understanding and Training to Heart RateHere is everything you need to know about your heart rate and running.
- How to Recover Between Running IntervalsLearn how active vs passive recovery in interval and tempo runs develops running fitness differently.
- How "B-Races" Can Benefit Your TrainingLearn how using additional races before your main "A-goal" can boost the enjoyment and effectiveness of your running training.
- Should You Run a Marathon as Part of Marathon Training?Running the full 26.2 miles takes a toll on the body which will effect your training leading up to your A race.
- Incorporating parkrun Into Your TrainingLove a parkrun? Here's how to fit it into your Runna plan.
- 7 Steps to Great Running FormWant to run efficiently and reduce your chance of injury? Here are our top tips on how to nail your running form.
- Everything You Need to Know About CadenceLearn what is really meant by your running cadence, how it affects your running form, and how you can improve it.
- Top Tips for Breathing While RunningWe cover our top tips for improving your breathing technique while running.
- Top Tips on Hill TrainingIncorporating hill training into your running routine? Find out the many benefits and how to get started.
- Hill Sessions on a TreadmillHere are our top tips for incorporating hills into your treadmill running.
- Complete Guide to Running a Time TrialYou've opted in to run a time trial. Here's what you need to know!
- Coach Ben's Warm-Up and Cool-Down RoutinesImprove your running by adding a warm-up and cool-down to your training plan.
- Coach Steph's Warm Up & Cool Down RoutinesHere are some short warm up and cool down routines that will get you ready for your training sessions.
- The Importance of a Cool DownHere are some useful tips on how and why you should include a cool down in your training.
- An Introduction to Barefoot RunningEverything you need to know about barefoot running: the advantages, risks and how to get started!
- What is 'Conversational Pace'?Here's what you need to know about running at a conversational pace AKA comfortable pace.
- Training to Heart Rate for Beginner RunnersUnderstanding heart rate zones can be confusing as a new runner. We've broken it down so you know what to focus on and what not to worry about.
- How Is My Long Run Distance Calculated in My Marathon Plan?Find out how your long run distance is calculated and personalised to your running ability.
- What is a Comfortable Pace?Unsure exactly what is meant by a 'comfortable' pace? Here's all you need to know.
- What's the Difference Between a Tempo and Interval Running Session?Discover the differences between tempo and interval runs, their unique benefits, and how your plan includes both to help you run faster.
- How to Increase Your Running Mileage SafelyIncrease your running mileage sustainably with expert tips to build endurance, improve performance, and minimize injury risk.
- What Is Zone 2 Running? And What Are Its BenefitsWhat is Zone 2 running? Learn how to find your pace, why it feels slow, and how it builds real endurance.
- A Guide To Plyometrics For RunnersLearn how plyometrics can make you a faster, stronger and more resilient runner.
- What Are Interval Runs? A Guide to Interval Training for RunnersWhat are interval runs? Learn how interval training improves speed, VO₂ max, pacing, and running performance.
- Five Running Drills That Make You FasterLearn 5 essential running drills that build speed, power, and efficiency. Add them to your warm-up to see the benefits.
- What Are Pace Insight Recommendations and How Do They Work?Find out how your training is monitored and what Pace Insights recommendations mean for you!
- What Is Running Economy?Learn what running economy is, why it matters for every runner, and how simple drills can help you move more efficiently.
- What Is a Walk-Run? A Beginner's GuideLearn how to start running with the walk-run method. A beginner's guide to building fitness safely with Runna.
- What Is a Continuous Run? How to Run Without Stopping as a BeginnerLearn how to run without stopping with continuous runs. A beginner's guide to building running endurance with Runna.
- What Is a Build Week? Understanding Progressive Overload in Your Running PlanWhat is a build week in running? Learn how progressive overload turns small weekly increases into real fitness gains.
- What is Overpronation in Running?Wondering what overpronation in running actually means? Here's what it is, how to spot it, and what the research says about its impact on runners.
- What is Heel Striking in Running?Is heel striking actually bad for runners? Here's what the research says about foot strike, elite running, and what it means for everyday runners.
- What is Lactate Threshold and Why Does It Matter?Learn what lactate threshold is, why it's the key to running faster for longer, and how Runna trains it through interval and tempo sessions in your plan.
- What is Your Aerobic Base and Why Does Every Runner Need One?Understand what aerobic base means, the physiology behind it, and why building it is so important for improving your running.
- How to Pace Your Hill RunsHills comes in all shapes and sizes so here we dive into how to pace your hillier runs.
- What is a Time Trial?Unsure whether to opt in for your time trial. Here we will help you decide!
- How to Make the Most of Your Easy RunsHere's our guide on understanding easy running, and some simple ways you can enjoy your easy runs more.
- What Are Strides? And Why They're Good For Your RunningLearn what strides are and how to fit them into your running training.
Mindset and Motivation
Our top tips for enjoying your running, staying motivated and feeling confident
- Top Tips for Staying Motivated and Accountable for Your TrainingStaying consistent with your running training is tough. Here are our top tips on how to stay motivated.
- How to Manage Pre-Race NervesNervous before a race or run? Learn how to deal with pre-race anxiety and race-day nerves so you feel confident and calm.
- How to Bounce Back After a Disappointing RaceLearn how to mentally recover from a disappointing race and use race-day setbacks to fuel future performances.
- Mental Health Benefits of RunningWhat exactly is the "runner's high"? It's not just a feel of accomplishment, there's actually more to it.
- The Monday Morning BluesProcessing the end of a big challenge like a marathon and feeling low? This is the pick up you need.
- Mental Strategies for Your Race DayBuild mental strength, trust your training, and feel confident heading into race day with these practical mindset tools for runners.
- How To Stay Motivated When Training Feels ToughStruggling to stay motivated with your running plan? Get some practical ways to push through low-motivation days and bounce back after a break.
Recovery, Strength and Mobility
Holistic advice that goes beyond the miles to improve every aspect of your running
- Top Tips to Maximize Your RecoveryHere are all of our top tips to help you recover from your tough sessions as quickly as possible and keep injuries at bay.
- The Importance of a Deload WeekDeload weeks, or recovery weeks, reduce the intensity of your training to allow your body time to recover.
- The Importance of Cross-Training for RunnersLearn how incorporating cross-training within your running plan will help you optimise your training and reduce your injury risk.
- Everything You Need to Know About Strength Training for RunnersStrength training doesn’t just reduce your risk of injury, it also boosts your running performance. Here’s why every runner should do it.
- Single-Leg Strength Training for RunnersLearn how single-leg strength training can transform your running form and prevent injuries.
- Choosing Your Strength Goal and Training FrequencyWhether you’re aiming to build overall strength or focus on running-specific exercises, here’s how to approach it.
- How to Adujst Your Strength Training Ahead of Your RaceJust like we do with our running, we also have to taper our strength training before a race. Here's how.
- When to Complete Your Strength SessionsHere's how to best plan your week and balance your running with strength work.
- Foam Rolling Routine for RunnersFollow our 10-minute foam rolling routine designed specifically for runners to improve recovery.
- Stretching and Pilates Routines for RunnersBecome more flexible and increase strength with our stretching, mobility and pilates videos, specifically made for runners.
- Returning to Running After IllnessHere’s how to get back running safely and feeling strong after taking time off with illness or a cold.
- Stretch & Stability: What It Is, Why It Helps, and How to Add It to Your PlanRun stronger with weekly Stretch & Stability sessions built for recovery and control.
- Introduction to Yoga for RunnersAdd Yoga to your Runna plan for better recovery, mobility, and supported running.
- Top Yoga Poses to Support RecoveryDiscover how these simple yoga poses can enhance your recovery between runs and leave you feeling fresher, guided by our expert Yoga Coach, Louis.
- 5 Essential Stretches for Every RunnerStart improving your mobility and feel the difference in your running with these tips from our expert movement instructor, Fraser.
- 5 Pilates Moves That Every Runner Should DoOur expert Pilates Coach, Christie, shares her top 5 moves that every runner's routine will benefit from.
- The Best Bodyweight Exercises for RunnersThe best bodyweight exercises for runners to build strength, run faster and prevent injury, no gym needed.
Adapting Your Training
Enjoy your training through all life's seasons and stages with expert guidance
- Top Tips for Running in the HeatTraining in a hotter climate? We’ve got you covered with our top tips for running your best in the heat.
- Top Tips for Running Over WinterSummer PRs are made in winter. Keep your running progress going through the winter months with our top tips.
- Top Tips for Staying Safe When Running in the DarkRunning at night or solo? Stay safe with these essential tips.
- Top Tips for Training During RamadanTraining during Ramadan can be challenging. Check out our top tips on how to go about your training during this time.
- Top Tips for Adjusting Your Training Over ChristmasShort on training time over Christmas? Looking to relax? Here's how to fit your plan around your schedule.
- Top Tips for Returning to Running After a BreakGetting back into running after a long break can be challenging, but we're here to help. Here are our top tips.
- Top Tips for Running in HumidityLearn how to run safely in humid conditions with tips on pacing, hydration, fueling, and adjusting your training to maintain performance.
- How to use and manage your current mileage settingsEverything you need to know about setting your current mileage.
- Feeling Unwell? How to Adapt Your Training PlanShould you run with a cold? Expert coaching tips for adapting your plan and training safely.
- How to Pace Yourself When There are GPS IssuesWe rely on our watch to pace us, but when GPS starts to jump around, it becomes a lot trickier to stay on track. We have some tips to help!
- Use Not Feeling 100% to Adjust Your New to Running, Return to Running, and Path to parkrun PlanHow to select the right plan adjustment for you using Not Feeling 100%, and return to your training safely.
Race Preparation and Race Day Tips
Get race-day ready with advice on tapering, race strategy and more
- The Ultimate Guide to Finding Your Next Running RaceDiscover races around the world and build a personalised training plan with Races by Runna.
- Top Tips for Race WeekYou've put in all of that hard work, now it's time for the final week - find out how to best prepare in the week before your race
- Top Tips for Race DayOur Runna coaches have got together to provide you with the top tips to get the most out of your race day.
- Top Tips for Racing in the HeatWhether you’re training specifically for a race in a hot climate, or a heatwave is forecast for your race day, we’re here to help.
- Top Tips for Tapering Before a RaceEverything you need to know about reducing your training load before race day and why tapering is one of the most important things you can do.
- What are B-races? How To Make the Most of ThemAdding extra races into your training plan can be very beneficial, but also challenging! Here's some advice on how to plan B-races.
- Using RPE in a RaceRacing in trails, heat, or hills? Learn how to use RPE to pace yourself and race by feel with our expert running tips.
- What is a Shakeout Run and Should You Do One?Wondering if you should do a shakeout run before your race? Let's discuss.
- How Is My Target Race Time Predicted?Find our how your race time prediction is calculated and how to adjust it.
- 10 Tips for Summer Racing
Female Runners Hub
Training insights and running tips for women through life’s different stages
- How Your Menstrual Cycle Can Affect Your TrainingFind out how to adapt your training plan around your cycle, written by Dr Frankie.
- The Ultimate Postnatal Running GuideReady to start preparing your body to return to running/start running after having a baby? We've got you covered with our post-natal guide.
- Top Tips for Running During PregnancyExpecting a baby and unsure how to adapt your running? Here are our top tips!
- Women in Running: Pushing Boundaries, Breaking BarriersCelebrating the strength, resilience, and achievements of women in the running community.
- Runna Women on Confidence, Community, and Pushing LimitsThe amazing women at Runna share running mindset, confidence tips and race lessons in this International Women’s Day Runna feature.