THE KNOWLEDGE
Run Smarter
Evidence-based training, nutrition and cycle guidance for women who run.
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How to run your long run
The long run isn't a weekly time trial. It's time on your feet, run easy enough to repeat. Here's the physiology behind why it works, how to pace it, and why racing it quietly wrecks the week around it.
16 August 2026Why you don't need to train on holiday
A week or two off won't undo your fitness. It's where the fitness lands. Here's the physiology behind switching off without guilt, and how to move on holiday only if you actually want to.
9 August 2026Your period week and your training
The week that actually feels hard is usually the one before your period, not the bleed itself. Here's what's really going on, and how to read your own week instead of writing it off.
2 August 2026Volume eating, done right and done wrong
There's a genuinely useful idea buried in the volume-eating trend, and a quietly worrying one dressed up to look just like it. Here's how to tell them apart and actually fuel your running.
12 July 2026Strength training is running training
The gym work isn't a side quest. It's running training done standing still. Here's what it actually does for your running, and how to fit it in without it taking over your week.
5 July 2026You can drink too much water
More water isn't automatically safer. Here's what hydration actually means for a runner, why you can overdo it, and the simple way to get it right without counting litres.
28 June 2026Coming back from a running injury
A calm, practical guide to getting back to running without setting up the next injury.
21 June 2026The rise of the stress fracture
Stress fractures are everywhere on your feed right now. Bone keeps score whether you're paying attention or not. Here's how to build a season without becoming a cautionary tale.
8 June 2026Why you're always cold (even in a heatwave)
Cold hands in May aren't bad circulation. They're often a signal of under-fuelling, and a quietly common one in women who run.
3 June 2026Running in a heatwave
A hot run is a different sport with the same kit. Here's what actually changes, and how to handle a heatwave so you come out the other side fitter, not fried.
26 May 2026Running with your cycle, not against it
Cycle-aware running has two layers: the common patterns most women feel, and the personal version that's yours.
26 May 2026Don't blow up in the first mile
Almost every first race is lost in the opening mile. Here's why it happens to nearly everyone, and how to run the race you're actually fit for.
26 May 2026