From the Knowledgebase
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Active Recovery vs Rest Days
Active recovery has better evidence than complete rest for some things and none at all for others. What it genuinely does, what it can't do, and how a beginner should decide between a gentle session and doing nothing.
Cadence: Does It Really Matter?
180 steps per minute is one of running's most repeated numbers, and one of its most misunderstood. What the research says about slow cadence, whether your height sets your step rate, and when it's worth training to raise it.
5K Base Phase: The Zone 2 Easy Run
The 4.3-mile (7km) zone 2 easy run is the foundation of 5K training. What it's for, how to run it at a very easy 3 or 4 out of 10 effort, why walking is allowed, and how to fit it around the rest of your week.
How to Start Running
Forget the nine-week plan. Run three times a week, cover the same 2 miles (3km) each time, and run as much of it as you can at a pace barely faster than a brisk walk. Here's why the simplest plan is usually the one that survives.
Common Beginner Running Mistakes
Almost every problem new runners hit traces back to the same handful of errors — and most of them are encouraged by advice that sounds sensible. The nine that matter, and what the evidence says to do instead.
Building Weekly Mileage Safely
The 10% rule is the most repeated advice in running and the evidence for it is surprisingly thin. What the research actually supports about increasing training load, and a progression that works in practice.
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Runthatfits is written by a team of runners with decades of experience at every level of running and training. We pair that experience with published scientific research and link to our sources, so you get concise advice you can check for yourself.
We don't claim to know everything. You know you best, and that's the fit: find the path that works for you and enjoy the journey.
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