Articles
Stories, tips, and insights from the Runtra community
How to Bounce Back From a DNF Without Losing the Next Season
How to recover from a DNF: a 4-week plan to heal your body, debrief the race and pick your next goal without losing the next season.
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
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
Barefoot Running Had 15 Years to Prove Itself. Here's the Verdict.
Barefoot running had 15 years to prove itself. The verdict: no injury shield, no speed boost, but a few real uses. Here's what the research says.
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
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
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