RUNNING 101 TIPS

Master the art of running with our expert training tips, techniques, and motivation.

How to prevent and treat nipple chafing, as well as thigh, butt and armpit rub. Follow these simple steps to avoid stop chafing from ruining your runs.

What elevation training is, the benefits of high altitude training for endurance athletes, and how to effectively train for high altitude races.

This quick guide to ultra running explains what it is, why people fall in love with it, who some of the best ultrarunners in the world are, and how to start doing it yourself.

How to start running from scratch! All you need to know, including tips to get started, and how to run 5k non-stop with our beginner's training plan.

How to run with proper running form and reduce running overuse injuries, including ITB pain, low back pain, shin splints and blisters.

This trail running for beginners guide includes how to trail run, the gear required to progress, how to find local trails, trail running tips, & much more!

Follow these tips to make running in cold weather more enjoyable and reap the mental and physical benefits of getting out for a run in the cold.

Studies and a buildup of evidence are repeatedly proving that becoming a mom makes you a better, stronger runner. Now I have first hand experience to tell you it's true.

What you eat to fuel your runs, whether you're a new mom runner or marathoner getting back to running after having a baby.

Practical tips for running with a baby for new moms and dads who want to bring their little one (or ones) along on your run in a jogging stroller.

Our complete winter running gear checklist, crafted to ensure you don't forget the essentials.

Simple-yet-essential stretches for runners to help prevent injuries, speed up recovery, encourage mobility, and improve flexibility.

These practical tips for running at night will help you stay safe and enjoy those nighttime runs.

If you are wondering 'how to find trails near me for hiking and running', here are the 5 Best Trail Finder Apps that do just that.

Miles vs kilometers, meters vs feet... learn the pros and cons of each method, and the best way to track your running distance and pace.

The overtraining signs and symptoms every runner should look out for, plus how to recover from overtraining and get back on track.

Everything we runners and athletes need to know to understand HRV, including what it is, why it's important, how to monitor it and how to improve it.

What to eat before a run, in the morning, before a long run, or marathon race to ensure you stay energized. PLUS, what NOT to eat before running.

The benefits of running uphill, proper uphill running technique, and effective hill training workouts to run up hills stronger and faster.

Running on the beach tips including how to run on sand properly, what shoes to wear, barefoot running tips, how to get sand out of your shoes & more!

4 simple ways to prevent runners toe, a common running issue that can cause black, brused toenails, or your toenail to actually fall off.

Trail & Kale's expert guide on how to increase VO2 max safely & effectively. Discover our top tips to boost endurance and achieve your fitness goals.

Expert tips and techniques to help you run faster, easier and with enhanced mental focus.

Trail & Kale's ultimate guide to improving your running cadence for a faster, safer, and more efficient running technique.

How running intervals can make you a faster, stronger runner. Plus, 3 of our favorite interval workout sessions to try.

What you need to know about fartlek training, how it helps you run faster, how to do it, and 3 fun fartlek workouts options for your training plan.

The mental and physical benefits of ice baths for runners, including how to take one the right way, and how ice baths can impact your training.

Do you keep getting a stitch when running? Here's why it happens PLUS advice on how to stop it - based on my own experience as a runner.

This is the running safety gear you should consider adding to your checklist for night running, solo runs, wildlife encounters, and remote trail running.

What causes those painful running cramps in your calf (or other leg muscles) and my tried-and-tested tips to prevent muscle cramps while running.

If you're asking the question 'how long does it take to run a mile,' or perhaps how fast you can run a mile yourself, consider these factors first.

Is running bad for your feet? Not if you look after them. Our guide to foot care for runners shares 8 easy ways to care for your feet and keep them healthy.

Here are the common reasons why you may fall over trail running (or fall over when running in general) and how to reduce your chances of tripping.

Welcome to our detailed yet easy to follow speed training for runners 'how-to' guide. This article will prepare and guide you through your first Interval Training session. Enjoy!

How do you run with someone slower or faster than you and both still get a workout? Here's 4 ways to run with a friend or partner when you have different paces.

If you take your phone running, it is important to protect it. Here are the reasons why you should take your phone running, and some may not be that obvious.

Is trail running harder than road running? Is trail running better for you than road running? In this post we explain the pros and cons.

The definitive A-Z of popular trail running terms - learn popular running terms and definitions, such as ultrarunning, fartlek, MUT, FKT and more...

If you’ve heard about barefoot running or the use of zero-drop running shoes before, then you’ve probably also learned that they come with various...

With our own experience gained over the last 5 years, we have learned that half the battle of finishing any race is the mental challenge. This made us curious about how we can be improving our mental game to allow us to push through those low points during a race.

While you may already know about the many physical benefits running provides, did you know that running improves mental health too? It’s true! Running can do wonders for mental alertness, mood, and even your confidence. It’s never too late to become a runner.

Maybe you’re one of those people who loves to get up early in the morning and exercise. Unfortunately, the vast majority of those who want to become a morning runner have great difficulty making the routine stick. You’ve been there: You work out early for a few days, and you love the way you feel...

I've been bitten twice and chased countless times by dogs. Maybe they smell my cats on me but whatever the real reason, it's very annoying and often scary. By the end of this post, you will have learned the best process for how to stop a dog chasing you while running, and hopefully prevent a bite.

Why does my nose run, when I run? Good question! Here's the answer and 5 tips to help you deal with your runny nose whilst you run.

A summary of the pros and cons of trail running with poles and some advice on how and when to use them to best effect during training and races.

The benefits of trail running are numerous - from the obvious fitness gains to completely changing your outlook on life. Here's why we love trail running.

Pain in the front of your shin is a common runner's problem. Here's how to get rid of shin splints for good, so you can get back to pain-free running.

Benefits of a running streak to improve your running and not just end up over-trained. I've interpreted the run streak principle differently to the masses.

Trail running is different to road running in many ways. In this post we share the key things you need to know before running your first trail race.