Built on research from

British Journal of Sports Medicine · Medicine & Science in Sports & Exercise · IJSPP · Sports Medicine · and many more

Sound familiar?

You train hard. So why aren't you getting faster?

Each Thursday, we take one of these on, with research and real numbers.

Your times stopped improving

Same effort, same pace, for months. It's usually how you train, not how much.

Your easy runs feel hard

You're tired all week and flat in the sessions that count. Most runners run their easy days too fast.

Every source says something different

Apps, coaches and influencers disagree. We check what the research actually says, so you don't have to.

You're guessing the numbers

How fast is easy? How long should your long run be? How much should you rest before race day? You'll get the answers in min/km and km.

Most running advice

"Don't start your race too fast."

The Better Run

Run the first 5 km 15 s/km too fast and you save about 75 seconds. The fade it causes usually costs you several minutes in the last 5 km.

Coming up

Questions you've asked yourself. Answered with evidence.

Read in 3 minutes. Use on your next run.

In your inbox soon

• How long should your taper really be?
• The injury rule most runners follow, and why 5,000 runners prove it wrong
• Do super shoes help if you're not elite?
• Is 180 steps per minute a myth?
• Caffeine on race morning: how much, and when?

Questions

Before you sign up

Is it for beginners?

Yes. Tips come with numbers for different levels, from a first 5K to a marathon PB. Tell us your level in the welcome email and we'll pitch examples to you.

How often will you email me?

Once a week, on Thursday at 7:00. No daily emails.

Who writes it?

The Better Run team. We read the research so you don't have to, and every claim names its source. If the evidence is thin, we say so.

Is it really free? Will you sell me things?

The newsletter is free. We also make training plans, and we'll mention them at the end of some issues. Never more than that.

Can I unsubscribe?

Anytime, with one click at the bottom of every email.

The Better

Run

Stop guessing. Start getting faster. Your first tip arrives Thursday at 7:00.

P.S. Most runners keep doing the same training and hoping for a different result. One 3-minute read a week is enough to stop guessing your paces, your long runs and your race plan. It's free, and you can leave anytime.

General training information for healthy adults. Not medical advice.