Articles
Stories, tips, and insights from the Runtra community
Cadence Cults Are Wrong. Here's What Actually Changes Impact Forces
Is 180 steps per minute the perfect running cadence? No. Here's what the research says actually lowers impact forces, and how to nudge your cadence safely.
Telchatta Kumar
Carb Loading Still Works. You're Just Doing the 1990s Version.
Carb loading still works, but not the old way. Here's the modern, science-backed plan: how many grams, how many days, and what to eat before your marathon.
Telchatta Kumar
VDOT Isn't Magic. Here's What Jack Daniels' Number Actually Predicts
VDOT explained: what Jack Daniels' running number really predicts, where its marathon forecasts break down, and how to use it to set smarter training paces.
Telchatta Kumar
Confidence Isn't a Personality Trait. It's a Training Block.
Confidence training for runners works like any block: collect proof, rehearse race pace, and build belief that holds at mile 20. Here's the 4-week plan.
Telchatta Kumar
The 15-Minute Strength Session That Prevents Season-Ending Injuries
A 15-minute strength routine for runners, done twice a week, lowers injury risk and improves running economy. Here are the 6 moves, sets and reps.
Telchatta Kumar
Humans Really Were Born to Run. Instagram Got the Shoes Part Wrong.
Humans were born to run: sweat, springy tendons, big glutes. But the "ditch your shoes" hype got it wrong. Here's what evolution science really says.
Telchatta Kumar
If You Can't Talk in Full Sentences, Your Easy Run Isn't Easy
The talk test is the simplest way to check your easy run pace. Learn what the science says, how to do it mid-run, and when to trust it over your watch.
Telchatta Kumar
The World's Most Iconic Races, and Which One You Should Enter First
The world's most iconic races, from Boston and Berlin to Comrades and UTMB, plus an honest guide to which one you should enter first.
Telchatta Kumar
The Night-Before-Race Meal That Doesn't Wreck Your Stomach
What to eat the night before a race: a simple, carb-rich, low-fibre dinner plan that tops up energy without wrecking your stomach on race morning.
Telchatta Kumar
Your Brain Quits Before Your Legs Do. That's Not a Metaphor.
Running fatigue starts in your brain, not just your legs. What the central governor and effort research reveal, plus 6 ways to train your mind to go faster.
Telchatta Kumar
Many Running Injuries Start in Your Hips, Not Your Knees
Knee pain or IT band trouble? Many running injuries trace back to weak, poorly controlled hips. Learn the science, a 2-minute self-test and the fix.
Telchatta Kumar
You're Training Too Hard. That's Why You're Still Slow.
Training too hard keeps most runners slow. Learn why easy days must be truly easy, what the research says, and the simple weekly fix that makes you faster.
Telchatta Kumar