Tips & tricks.
Evidence-based long-form articles on race strategy, training science, nutrition, recovery and form — written for runners who want to understand the why behind the what.
Race week preparation
How to taper effectively, what to eat in the days before your race, how to optimise sleep during taper week, and how to think about the start line. The two weeks before your race matter more than any single training week before them. A well-executed taper can improve race performance by 2-3% without any additional fitness work. STRIDD's race-week guides cover taper protocols for 5K through ultramarathon, carb-loading timing, pre-race meal planning, warm-up routines and mental preparation strategies.
Training science explained
Lactate threshold, VO2max, mitochondrial density, lactate clearance, cardiac stroke volume, running economy, fat oxidation and glycogen storage — the core physiological concepts that drive endurance performance, explained without unnecessary jargon. Understanding these concepts helps you make better decisions about session intensity, recovery timing, periodisation and why your training plan is structured the way it is. STRIDD's training science articles bridge the gap between academic exercise physiology and practical running knowledge.
Recovery and adaptation
Sleep (7-9 hours for optimal adaptation), post-run nutrition (protein and carbohydrate within 30 minutes), mobility work, easy days and complete rest days. The work that happens between hard sessions determines how well you adapt to the training stimulus. Most recreational runners under-recover and over-train — they run their easy days too hard and their hard days too easy. Reversing that ratio produces faster race times with fewer injuries. STRIDD's recovery guides cover sleep hygiene, nutrition timing, active recovery protocols and deload week planning.
Running form and efficiency
Cadence (optimal range 170-180 steps per minute for most recreational runners), ground contact time, vertical oscillation, foot strike pattern and arm swing — the biomechanical variables that determine running economy. Small improvements in form can reduce energy cost per kilometre by 3-5%, which compounds significantly across race distance. A 3% economy improvement translates to roughly 1 minute per 5K. STRIDD's form guides cover drills, cues and the evidence behind each recommendation.
Nutrition for distance runners
Carbohydrate periodisation (matching carb intake to training demand), race-day fuelling protocols (30-60g carbs per hour for events over 75 minutes), hydration strategies (drinking to thirst rather than on a fixed schedule), the role of protein in muscle repair and adaptation, and micronutrient considerations for runners (iron, vitamin D, calcium). Evidence-based nutrition guidance calibrated to training phase and race distance — from 5K sprint fuelling to ultramarathon multi-hour nutrition plans.
Mental skills for racing
Goal setting, race visualisation, pre-race anxiety management, in-race self-talk strategies and dealing with the discomfort of hard effort. Mental fitness is as trainable as physical fitness, but most runners never practise it. STRIDD's mental skills articles cover evidence-based psychological techniques used by sports psychologists working with elite and recreational competitive runners.
Build your free training plan →