Articles
Stories, tips, and insights from the Runtra community
Why Elites Look Slow on Easy Days — and Why You Should Too
Elite runners do easy days 30-50% slower than race pace. Here's the science behind slow easy runs, and exactly how slow yours should be.
Telchatta Kumar
How to Pick Your First Ultra Without Wrecking the Next Six Months
How to choose your first ultramarathon: pick a runnable 50K with generous cutoffs, train 16-24 weeks, and plan recovery so it doesn't derail your season.
Telchatta Kumar
What Murakami Understands About Running That Training Plans Ignore
Haruki Murakami has run almost daily since 1982. Here's what his running routine teaches about consistency and habit that 16-week training plans miss.
Telchatta Kumar
You Don't Need a Gait Lab. You Need These 3 Tests
Three running form self-tests you can do at home in 15 minutes: a single-leg squat, a knee-to-wall ankle check and a phone video. Here's what to look for.
Telchatta Kumar
The Form Cue That Fixes Overstriding Without Thinking About Your Feet
How do you fix overstriding? Forget your feet. Try one research-backed cue, "run quieter", plus a simple 3-week plan to land closer under your body.
Telchatta Kumar
The 5 Training Paces That Matter (and the 12 That Don't)
The five running training paces that matter (easy, marathon, threshold, interval, repetition) and the 12 confusing labels you can stop worrying about.
Telchatta Kumar
Why Stretching Before a Run Doesn't Prevent Injuries (and What Does)
Does static stretching before running prevent injuries? Large trials say no. Here's what actually protects runners, plus a 6-minute warm-up that works.
Telchatta Kumar
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
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
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