Running guides
Practical, science-backed answers to the questions runners actually ask.
Why ChatGPT forgets your training (and why it's risky)
ChatGPT writes a plausible running plan but can't see your data, track your load, or remember last week. Here's why memory matters — and the fix.
How to taper before a race
How long to taper, how much to cut volume, and what to keep. A science-backed taper guide for 5K to marathon — arrive fresh, not flat.
Returning to running after injury
How to come back from a running injury without re-injury: when to start, run-walk progression, the 10% rule, and the signals to watch.
How to pace trail runs by elevation gain
Road pace is meaningless on trails. Plan with km-effort (100 m of climb ≈ 1 km flat), pace climbs by vertical speed, and size sessions by time on feet.
Which running coach apps actually sync with Strava?
Not every 'Strava sync' is equal: real-time webhooks vs manual import, reading history vs pushing workouts, and which coaching apps do what.
VMA (maximal aerobic speed): the number behind your training paces
What VMA (maximal aerobic speed) is, how to measure it with the 6-minute test, how to derive training paces from it, and where the percentages break.
Running plans for triathletes
You can't bolt a marathon plan onto a swim-bike-run week. How many runs you need, where they go around the bike, and what changes for a 70.3 run leg.
The 200 and 400 m swim test, and what Leo does with it
How to run the two-distance pool test, what the critical swim speed actually measures, and how a coach turns it into target paces per 100 m.
Bike-to-run bricks: when, how many, at what intensity
Bike-to-run bricks belong on the long-ride day, every other week and then weekly near the race, with the run at easy effort. Why, how many, and the mistake that costs the most.
Training for a half distance when you come from running
A runner's half-distance triathlon: where your running strength helps, why the bike decides the run, and what a swim-bike-run week does to your running plan.