Free running guides
Everything your coach knows.
107 short guides, the ones Kadence's coach answers from: what each session is, how to pace it, how to recover, and what to do when something hurts.
Sessions
The sessions Kadence guides, and how each one works.
- Kadence’s four modesKadence tracks four ways to move, each with its own screens and stats:
- RunningRun mode is running without stopping, at a steady pace.
- IntervalsIntervals alternate fast efforts and slow recoveries, several times in a row. Running fast in short pieces…
- SprintingSprinting is running flat out over a very short distance, 60 to 100 m, under 15 seconds. It builds top…
- Brisk walkingBrisk walking is walking at a sustained pace, around 6 km/h or faster: you breathe harder but can still…
- The 400 m400 m is one lap of an athletics track, in lane 1. It is the classic interval distance: long enough to work…
- The 30/3030/30 alternates 30 seconds fast, at about your maximal aerobic speed, and 30 seconds of slow jogging,…
- The ghostThe ghost is you, on your best run over the same loop or the same distance. During the run, Kadence tells…
The basics
Pace, heart zones, VMA: the words every plan uses.
- Maximal aerobic speedMaximal aerobic speed (MAS, « VMA » in French) is the speed at which you use as much oxygen as you can. You…
- VO2maxVO2max is the most oxygen your body can use per minute and per kilo, in ml/kg/min. The higher it is, the…
- Easy paceEasy pace, or aerobic base pace, is a pace at which you can hold a conversation. It should make up most of…
- The long runThe long run is the longest run of your week, at an easy pace. It teaches your body to go the distance:…
- The tempo runA tempo run, or threshold run, is run at a « comfortably hard » pace: you can say a few words but not chat.…
- Pace and speedPace is the time it takes to cover a kilometre, in minutes per km: 5:30 /km means 5 minutes and 30 seconds…
- Heart rate zonesYour heart rate shows how hard you are really working. It is split into zones, as a share of your maximum…
- Warm-up and cool-downBefore a fast session (intervals, sprints, tempo), warm up for 10 to 15 minutes: a very slow jog, a few…
- RecoveryThere are two kinds of recovery.
- StridesStrides are 4 to 6 runs of 80 to 100 m where you gradually speed up to a fast but relaxed pace, then slow…
- CadenceCadence is the number of steps per minute. Most runners are between 160 and 180 steps per minute; it rises…
- Improving without injuryMost running injuries come from doing too much, too soon.
- Perceived effort (RPE)RPE is a score from 1 to 10 you give to a session’s effort: 1 is very easy, 10 is your maximum. It is simple…
- BreathingBreathe through your nose and mouth at the same time: when running, the nose alone isn’t enough.
- Drinking and eatingFor a run under an hour, you don’t need to drink or eat during it: just drink normally through the day.
Training
Build a week, add volume, get past a plateau.
- FartlekFartlek, Swedish for « speed play », is a continuous run mixing faster and slower stretches by feel, without…
- Hill trainingHills build strength and power with less impact than fast running on the flat. Run them by effort, not pace.
- Progression runA progression run starts easy and finishes faster: each part is a little quicker than the one before.
- 80/20 training80/20, or polarized training, means doing about 80 % of your running easy and 20 % hard. It is how most…
- Your training week3 to 4 runs a week suit most runners: 3 to start, 5 or more once you are experienced.
- Increasing mileageIncrease your weekly volume gradually: the usual rule of thumb is no more than about 10 % a week.
- Recovery weekEvery 3 to 4 weeks, plan a lighter week so your body absorbs the training: that is when your fitness…
- Breaking a plateauA plateau usually means your body has adapted to the same training, or is too tired to adapt any further.
- Starting to runStart with short run-walk sessions 3 times a week and build up over 8 to 10 weeks. Finish each feeling you…
- Run-walk methodRun-walk means alternating running and walking on purpose, from the start, before you tire: it is a method,…
- Negative splitA negative split means running the second half of a run or race faster than the first. Even or slightly…
- Treadmill runningThe treadmill is a good substitute for running outside. Set the incline to 1 % to make up for the missing…
- Trail runningTrail running means running off-road, on paths and mountains. Judge it by effort and time, not pace: terrain…
- Running formGood running form is relaxed and efficient. There is no single perfect style, and small changes work better…
Races
From a first 5 km to the marathon, and race day itself.
- The 5 km raceA 5 km is run near your maximum, about 90 to 95 % of your maximal aerobic speed: hard from the start. Six to…
- The 10 km raceA 10 km is run at about 85 to 90 % of your maximal aerobic speed, just above your threshold: a long,…
- The half marathonThe half marathon (21.1 km) is an endurance race, run at about 80 to 85 % of your maximal aerobic speed.…
- The marathonThe marathon (42.195 km) is prepared over 12 to 20 weeks, usually 16, after months of regular running. It is…
- Ultra marathonAn ultra is any race longer than a marathon: 50 km, 100 km, 100 miles, often on trails with thousands of…
- Preparing a raceA race is prepared in phases, over a length that grows with the distance: 6 to 8 weeks for a 5 km, 8 to 10…
- The taperTapering means cutting back training before a race so you arrive fresh without losing fitness. Done well, it…
- Race dayOn race day, the rule is: nothing new. Shoes, clothes, breakfast and gels: all tested in training.
- Race pacingThe most efficient race pace is an even one, or a slightly faster second half. Starting too fast is the…
- Hitting the wallHitting the wall is the sudden slump that often strikes between km 30 and 35 of a marathon: heavy legs, a…
- Recovering after a raceAfter a race, your muscles need time to repair even once the soreness fades: the longer the race, the longer…
- Your first raceFor a first race, pick a distance you almost cover in training already, and aim to finish smiling, not for a…
Recovery
Sleep, rest days, soreness: what makes the work count.
- SleepSleep is when your body repairs muscle and absorbs training: most runners need 7 to 9 hours a night, more in…
- Rest daysRest days are when training turns into progress: most runners need 1 or 2 a week, beginners and runners over…
- Muscle soreness (DOMS)Delayed onset muscle soreness (DOMS) starts 12 to 24 hours after an unusual effort, peaks at 24 to 72 hours…
- StretchingStretch dynamically before running and statically after, or at another time of day.
- Foam rolling and massageA foam roller or massage mainly makes muscles feel looser and less sore; it does not physically break up…
- Ice baths and cold waterCold water reduces soreness and the feeling of fatigue for a day or two, but used after every session it can…
- Heart rate variability (HRV)Heart rate variability (HRV) is the tiny variation in time between heartbeats: higher than your usual…
- OvertrainingOverreaching is a short dip from training hard that passes within days to 2 weeks of rest; overtraining is…
- Cross-trainingCross-training builds fitness with less impact: it replaces or adds to running, especially when you are…
- Strength trainingTwo strength sessions a week improve running economy by about 2 to 8 % and make muscles and tendons more…
- Mobility and yogaMobility is moving a joint actively through its full range; for runners, the hips, ankles and upper back…
- Resting heart rateResting heart rate is your heart rate fully at rest; it usually falls as your fitness improves and rises…
Injuries
Signs, causes and what usually helps. Never a diagnosis.
- Shin splintsShin splints (medial tibial stress syndrome) are a diffuse pain along the inner shinbone, usually from doing…
- Runner’s kneeRunner’s knee (patellofemoral pain) is an ache around or behind the kneecap, the most common knee pain in…
- IT band syndromeIT band syndrome is a sharp pain on the outer knee that often starts at the same point of each run and…
- Plantar fasciitisPlantar fasciitis is pain under the heel, typically sharpest in the first steps of the morning or after…
- Achilles painAchilles pain usually means a tendon overloaded by too much too soon; it settles with less load and gradual…
- Stress fractureA stress fracture is a small crack in a bone caused by repeated load. It needs a doctor: stop running and…
- Sprained ankleA sprained ankle is a stretched or torn ligament, usually after rolling the foot inwards. Most heal well…
- Muscle crampsA cramp is a sudden, painful locking of a muscle, often the calf or thigh, late in a long or fast effort. It…
- Blisters and chafingBlisters and chafing come from friction, moisture and heat; good fit, the right fabrics and a lubricant…
- Lower back painLower back pain is common in runners and usually harmless; running itself is good for the spine. Most…
- Hamstring strainA hamstring strain is a sudden, sharp pain at the back of the thigh, usually when sprinting or accelerating.…
- Coming back after injuryAfter an injury or a long break, come back gradually: start below where you stopped, keep it easy and let…
- Pain while runningSome discomfort is normal when running; pain that is sharp, in one spot or changes how you run is not.
- Heart warning signsChest pain, palpitations, dizziness or fainting during a run are warning signs: stop at once and get medical…
Nutrition
What to eat and drink before, during and after a run.
- Eating before a runEat a carbohydrate-rich meal, low in fat and fibre, 2 to 4 hours before, or a small snack 30 to 60 minutes…
- Fuelling during a runUnder about 75 minutes you don’t need to eat while running; beyond that, carbohydrate helps you hold your…
- Eating after a runEat a meal or snack with carbohydrate and about 20 to 30 g of protein within 1 to 2 hours of finishing.
- HydrationOn most runs, drinking to thirst is enough; for long or hot sessions, plan your drinks so you lose no more…
- Carb loadingCarb loading tops up your muscle glycogen before a race lasting more than about 90 minutes, such as a…
- CaffeineYes. Caffeine is one of the few aids with solid evidence: it improves endurance and makes effort feel easier.
- Running to lose weightRunning helps you lose weight when it creates a moderate energy deficit, not when you eat as little as…
- ProteinRunners need more protein than inactive people: about 1.2 to 1.6 g per kg of body weight per day, against…
- Iron, vitamin D and calciumRunners lose more iron, especially women, and bones need vitamin D and calcium: eating enough, and a varied…
- Running fastedAn easy run of up to about an hour on an empty stomach is fine for most healthy runners; hard sessions and…
- Stomach problemsStomach trouble while running is common: blood is diverted from the gut and the jolting shakes it, which can…
- Alcohol and runningAlcohol slows recovery and blunts performance: occasional moderate drinking is compatible with running, but…
- SupplementsOnly a handful of supplements have solid evidence for performance; most others show little or no effect.
- Vegetarian and vegan runnersYes: a well-planned vegetarian or vegan diet supports running perfectly well; just watch protein, iron,…
Gear and life
Shoes, weather, safety, motivation and everything around the run.
- Running shoesChoose the shoe that fits well and feels comfortable from the first steps: comfort is the best guide.
- Carbon super shoesSuper shoes, with a thick, very springy foam and usually a carbon plate, save about 2 to 4 % of energy at…
- What to wearDress as if it were about 10 °C warmer than it is: you should feel a little cool at the start, because…
- Watch accuracyWrist heart rate and GPS are reliable at a steady effort, less so when things change fast; a chest strap and…
- Running in the heatHeat makes your heart work harder for the same pace: slow down and run by effort or heart rate, not by pace.
- Running in the coldCold is no reason to stop: well dressed, you can run in most winter weather; the real risks are frostbite…
- Running at altitudeAbove about 1,500 m, each breath brings less oxygen: the same pace costs more, so slow down and run by…
- Air pollutionFor most people, the benefits of running outweigh the harm of polluted air; on bad days, change where, when…
- Night running and safetyAfter dark, the priority is to be seen by others and to see where you put your feet.
- Menstrual cycle and runningYes: running during your period is safe, and many runners find it eases cramps and lifts their mood. Adjust…
- Running while pregnantIf your pregnancy is going well and your doctor or midwife agrees, you can usually keep running, especially…
- Running after 40You can keep improving for years after 40, 50 or even 60, especially if you started late; you just need more…
- Staying motivatedConsistency beats motivation: make running a habit that doesn’t depend on how you feel that day.
- Mental strategiesRace nerves are normal and even useful: the aim is not to get rid of them but to channel them.
- Best time to runThe best time is the one you can stick to: the health and fitness benefits are the same morning or evening.
- Calories burnedRunning burns roughly 1 kcal per kilo of body weight per kilometre, whatever your pace: about 70 kcal per km…
- Daily steps10,000 steps is a round number, not a medical threshold: benefits start well below it and keep growing a…
- Nordic walkingNordic walking is brisk walking with poles that you push behind you: arms, shoulders and back join in, so…
Ask your coach anything. It answers from these guides, with your own figures.
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