One of the many great things about running is that it is so versatile – it’s a great sport for people who like to spend time alone, but running with someone else, or a group, is also easy to do if you want to run with a friend, your partner or a club. Some of the questions that often come up are how do you run with someone slower than you and still get an effective workout for yourself, and what do you do when you are slower than your running buddy and want to both have an enjoyable run? We don’t all run at the same pace as our other half or friends, and there’s always that potential for frust ..read more

Heart rate training is a simple, yet highly-effective way to personalize your run training to plan, track and monitor your exercise intensity levels, rather than simply training using a target pace, or relying on the more subjective rate of perceived effort (RPE) method. It’s surprisingly simple to do – any runner with a running watch or Apple watch capable of tracking your heart rate can use this method to benefit their training. In this heart rate training guide, I explain everything you need to know if you’re new to using heart rate training zones to provide valuable insights and focus for ..read more

I’m sure you’ve heard of Achilles Tendinitis (sometimes spelled as Achilles Tendonitis). It’s pretty common for runners to get heel pain after running, which can be due to straining or injuring your Achilles tendon. Unfortunately, amongst active people, including athletes, gym-goers, and in particular, runners like myself, Achilles tendon pain is a common running injury – and used to be the bane of my training blocks. In this post, I’m sharing the key steps I take to recover quickly from Achilles Tendinitis, including exercises, shoes, and nutrition. This also includes recovery tools I have bo ..read more

Many runners know about heart rate training and the many benefits of understanding your heart rate both from a training perspective as well as to learn more about your overall health and fitness status. But what about Heart Rate Variability? Heart Rate Variability, or HRV, is increasingly used as a key metric not just for runners and other endurance athletes, but for anyone looking to improve their health and fitness, as we go about our everyday lives.  Perhaps you’ve heard of it and know that it has something to do with sleep, training and stress levels, but aren’t sure how (or why) this ..read more

One of the most common issues runners tend to get is nipple chafing, often referred to as ‘runner’s nipple’ or ‘jogger’s nipple’. This may sound like a minor problem, but having chafed nipples can be quite painful and even lead to bleeding in severe cases. In this post, I explain everything you need to know about runner’s nipple chafing, including what it is, why it happens, and how to prevent and treat it – I know the pain you’re going through because I used to get it when I first started running too.  I’ll also other common types of chafing from running, including thigh chafing (somethi ..read more

Whether you’re dealing with laces that are too long or seeking more support during your runs, mastering the Racer’s Loop heel lock lacing technique can enhance your running experience and stop your heel slipping out of your running shoes. So, if you are struggling with your running shoes slipping off your heel, I’m here to help! In this quick and easy video tutorial, I demonstrate the Racer’s Loop heel lock method – it helps all runners looking for added stability and support. Related Reading: Shoe Anatomy 101: All Parts Of A Shoe, Named And… How Optimal Running Cadence Can Unlock Your ..read more

I’m Helen, a trail runner and one of the founders of Trail & Kale. Having spent time adventuring in the mountains all over the world, I know first-hand about the benefits and challenges of training and racing endurance events at altitude. In this post, I explain what elevation training (aka high altitude training) is, the benefits for endurance athletes, the disadvantages, and how to effectively train for high altitude races and competitions, even if you don’t live at higher elevations as many elite athletes do. What is elevation training? Elevation, or high altitude training, is where ath ..read more

Today we’re talking about tempo runs – a workout that every runner should know about! Tempo runs are a great way to improve your running speed and endurance, and they can be adapted to suit runners of all levels. In this post, I explain what tempo running is, its benefits, and how you can incorporate it into your training program. Whether you’re just getting started with running or have already begun chasing your first goal with our Couch to 5k program or are a seasoned runner doing half or full marathon training, or even working towards your first ultramarathon, adding tempo runs to your trai ..read more

Welcome to our ultimate beginners running guide. If you have never run before, or haven’t run for a long time, then this article is for you and tells you everything you need to know! This guide explains the benefits of running, how to start running, tips to help you get started with running, and how you can train to run 5k non-stop with our tried-and-tested couch to 5k beginner runner’s training plan. Before we get started, thank you to REI for sponsoring this beginner’s guide to running – we appreciate your support! REI is a fantastic place to gear up for running, as they sell everything you ..read more

If you watch a running race, whether it’s a road marathon, half marathon or a trail ultramarathon, you quickly notice that although there are many runners, they are not running in the same way. Some people’s running technique is clearly, even to an inexperienced eye, much more efficient and apparently effortless than others – they have proper running form. Having proper running form (aka proper running technique) like these runners is key to running faster, more efficiently over long distances and duration, and reducing your potential for running injuries. The types of injuries that can be cau ..read more