Running Education, Simplified.
Science-backed articles on training, physiology, and race strategy.
What Is a 5K? The Complete Guide to Running's Most Popular Distance
A 5K is a running race that covers 5 kilometers (3.1 miles). It's the most accessible competitive running distance, with finish times ranging from 15 minutes for elites to 45+ for beginners.
How Do You Break Out of a Mid-Race Slump? 5 Proven Reset Techniques
Your body is screaming at mile two. Your legs feel like concrete. The finish line might as well be on another planet. Every competitive runner knows this feeling—the mid-race funk that threatens to derail months of training.
Why Do Cotton Socks Cause Blisters When Running? (Prevention Guide)
Cotton socks trap moisture against your skin, increasing friction by up to 50% and causing the outer layers of your epidermis to separate—forming painful, fluid-filled blisters.
What Gear Do You Need for a Half Marathon? (Complete 2025 Checklist)
A half marathon requires 8-12 essential gear items: running shoes (broken in for 50+ miles), moisture-wicking clothing, a GPS watch or phone, energy gels or chews, and a hydration solution.
How Many Miles Should High School Runners Run Per Week? (2025 Guide)
High school runners should build to 65+ miles/week for males and 55+ miles/week for females by 12th grade, assuming progressive training history and proper recovery habits.
How Do I Set a Realistic 5K Goal Time? (2025 Training Guide)
A realistic 5K goal time is your current 5K time minus 30 seconds to 3 minutes, depending on your training timeframe and weekly mileage.
What Is the Difference Between Trainers and Running Shoes?
There is no difference between trainers and running shoes—a trainer is simply one category of running shoe designed for daily mileage, while 'running shoes' is the broader umbrella term.
Does High Mileage Cause Burnout in Youth Runners? No—And Here's Why
High mileage does not cause burnout in youth runners. Burnout is a psychological reaction to toxic pressure, dishonest expectations, and coaching ego—not a physical result of training volume.
How Fast Should I Run My First 5K? (2025 Pace Guide)
Average first 5K times range from 25–35 minutes for beginners. This pace depends heavily on age, cardiovascular base, and previous athletic background.