THE KNOWLEDGE
Run Smarter
Evidence-based training, nutrition and cycle guidance for women who run.
Training
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 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 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 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 2026Easy runs are meant to feel easy
Most of us run our easy days a little too hard and our hard days a little too soft. Here's the physiology of the easy run, and why holding back is the work.
26 May 2026